all posts post new thread

Repeat Until Strong.

Thomas01 said:
Shouldn’t BB Back Squat performed first in the session? Or is just for variety?
Click to expand...
For the time being, just for health - my hips and back like it.
I am still not sure how exactly to incorporate squats into the Imperial Program Minimum, but one thing I know for sure - they are a must.
 
Wednesday's Practice: IPM
  • Kettlebell bent press: regular volume - 2x40 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg;; always left hand, rest; right hand, rest, 40 reps total (sum of left and right).
  • Kettlebell snatch: regular volume - 4x28 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg,4x32 kg,4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 80 reps total (sum of left and right).
  • Barbell back squat: 3x5 with 80 kg
 
Friday's Practice: IPM
  • Kettlebell bent press: low volume - 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg; always left hand, rest; right hand, rest, 32 reps total (sum of left and right).
  • Kettlebell snatch: high volume - 4x28 kg, 4x28 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg,4x32 kg,4x32 kg, 4x32 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 96 reps total (sum of left and right).
 
Monday's Practice: IPM
  • Kettlebell bent press: regular volume - 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg;; always left hand, rest; right hand, rest, 40 reps total (sum of left and right).
  • Kettlebell snatch: regular volume - 4x32kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg,4x32 kg,4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 80 reps total (sum of left and right).
  • Barbell back squat: 3x5 with 80 kg
 
Wednesday's Practice: Barbells & Dumbbells

I hurt my wrist in my combat arts practice, kettlebell pressure creates significant pain, so alternative plan:
  • Barbell military press: 3x5 with 40 kg
  • Dumbbell Split Clean: 5x3 with 25 kg
  • Dumbbell press: 5x5 with 25 kg
  • Barbell back squat: 3x5 with 80 kg
 
Last edited:
Friday's Practice: Barbells & Dumbbells
  • Dumbbell Split Clean: many singles with 25 kg
  • Dumbbell press: couple of (1,2,3) ladders with 25 kg
  • Barbell back squat: 3x5 with 80 kg
Wrist is better, but not good yet.
 
Wednesday's Practice: Barbells & Dumbbells & Bodyweight
  • Dumbbell swing, clean, and press: Done as @Brett Jones Iron Cardio, 20 sets, OTM
  • Barbell back squat: 3x5 with 80 kg
  • Tactical Pullups: Couple of easy 2-4-6 ladders
Again, my wrist is better - but still not good enough. Teaching combat arts 4 times a week doesn't help - I have to show lots of techniques, so the wrist does not have 100% rest.
 
Last edited:
Wednesday's Practice: Dumbbells, Barbells, & Bodyweight
  • Double Dumbbell Clean and Press: 2x22,5 kg dumbbells, 10x3
  • Barbell back squat: 2x5 with 80 kg, 1x5 with 90 kg
  • Hard Style Hanging Leg Raise: 5x5
 
Friday's Practice: Dumbbells, Barbells & Bodyweight
  • Dumbbell Split Clean: increasingly heavier singles (see the video)
  • Barbell Military Press: 3x5 with 50 kg
  • Barbell Back Squat: 2x5 with 80 kg, 1x5 with 90 kg
  • Tactical Pullup: a couple of (2,3,5) ladders
Easy, tonic session - I will be traveling and teaching tomorrow.

 
Friday's Practice: Dumbbells, Barbells & Bodyweight
  • ETD's "Linking the Chain" - dumbbell swing, clean, and press: 27,5 kg dumbbell, done as @Brett Jones Iron Cardio, 24 sets, OTM
  • Barbell Back Squat: 1x5 with 80 kg, 2x5 with 90 kg
  • Hard Style leg raises: 5x5
Note: ETD - upcoming StrongFirst project, "Enter the Dumbbell" - working on it!
 
Friday's Practice: Dumbbells & Bodyweight
  • Dumbbell clean - increasingly heavier triples, doubles, singles
  • Dumbbell swing, press, squat: 27,5 kg dumbbell, done as @Brett Jones Iron Cardio, 24 sets
  • Tactical pullups: Quite a few 2-3-5 ladders
Today's training buddies
 
You must log in or register to reply here.
Back
Top Bottom