all posts post new thread

Repeat Until Strong.

Today's Practice: IPM
  • Double kettlebell front squat: 2x24 kg, 3x5, 15 reps total.
  • Kettlebell bent press: high volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 48 reps total (sum of left and right).
  • Kettlebell snatch: low volume, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 48 reps total (sum of left and right).
 
This week's practice: Back to IPM

Mon/Wed/Fri
  • Double kettlebell front squat: 2x24 kg, 3x5, 15 reps total.
  • Kettlebell bent press: low volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, always left hand, rest; right hand, rest, 24 reps total (sum of left and right).
  • Kettlebell snatch: low volume, 4x28 kg, 4x28 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 48 reps total (sum of left and right).
 
Today's Practice: IPM
  • Double kettlebell front squat: 3x5, with two 24 kg, two 24 kg, two 28 kg, 15 reps total.
  • Kettlebell bent press: medium volume, 2x40 kg, 2x40 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, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 96 reps total (sum of left and right).
 
Today's Practice: IPM
  • Double kettlebell front squat: 3x5, with two 24 kg, two 24 kg, two 28 kg, 15 reps total.
  • Kettlebell bent press: regular volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x40 kg, 2x40 kg, ; always left hand, rest; right hand, rest, 40 reps total (sum of left and right).
  • Kettlebell snatch: medium volume, 4x28 kg, 4x28 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 64 reps total (sum of left and right).
 
Today's Practice: IPM
  • Double kettlebell front squat: 3x5, double 24s kg, double 24s kg, double 28s kg, 15 reps total.
  • Kettlebell bent press: medium volume, 2x40 kg, 2x40 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: low volume, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 48 reps total (sum of left and right).
 
Today's article
simplexstrong.com

W. A. Pullum: Dumbbell Squat

Note that although the bells are held close to the shoulders, no support is afforded by the latter. Sometimes the dumb-bells are tipped so that the rear ends rest on the shoulders, but this is not recommended, as in most instances it results in a distortion of posture.
simplexstrong.com simplexstrong.com
 
Today's Practice: IPM
  • Double kettlebell front squat: 3x5, double 24s kg, double 24s kg, double 28s kg, 15 reps total.
  • Kettlebell bent press: low volume - 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg; always left hand, rest; right hand, rest, 24 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, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 96 reps total (sum of left and right).
 
Today's Practice: IPM
  • Double kettlebell front squat: 3x5, double 24s kg, double 24s kg, double 28s kg, 15 reps total.
  • Kettlebell bent press: regular volume - 2x40 kg, 2x40 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x40 kg; always left hand, rest; right hand, rest, 40 reps total (sum of left and right).
  • Kettlebell snatch: medium volume, 4x28 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 64 reps total (sum of left and right).
 
Today's Practice: IPM
  • Double kettlebell front squat: 3x5, double 24s kg, double 24s kg, double 28s kg, 15 reps total.
  • Kettlebell bent press: low volume - 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg, 2x44 kg; always left hand, rest; right hand, rest, 24 reps total (sum of left and right).
  • Kettlebell snatch: low volume - 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 48 reps total (sum of left and right).
 
Anders said:
I was just curious as to why you started to include Front Squats in your routine ?
Click to expand...
Our foundational Program Minimum - S&S - features goblet squat, swing, and the get-up. I want the Imperial Program Minimum (IPM) to be a follow-up to S&S. Over the years, I dabbled with Hack Squat and Cossack Squat. Many old-timers emphasized the importance of strong legs and training the squat, as the last, most difficult part of the heavy bent press is rising from a semi-squat, so for the time being, I think double kettlebell front squat may be it.
 
Today's Practice: IPM
  • Double kettlebell front squat: 3x5, double 24s kg, double 24s kg, double 28s kg, 15 reps total.
  • Kettlebell bent press: regular volume - 2x40 kg, 2x40 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: medium volume - 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, OTM, always left hand, rest; right hand, rest, 64 reps total (sum of left and right).
 
Today's Practice: IPM
  • 108 Sun Salutations (see below)
  • Double kettlebell front squat: 3x5, double 24s kg, double 24s kg, double 28s kg, 15 reps total.
  • Kettlebell bent press: medium 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: regular volume - 4x28 kg, 4x28 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).
simplexstrong.com

[CHALLENGE] #GGP108 Sun Salutations

In many yoga schools, it has been customary to celebrate these key milestones of the year on the solstices and equinoxes by practicing 108 repetitions of Surya Namaskar, the “Sun Salutation” – and that’s exactly what we will do.Ladies & gentlemen, please join the #GGP108 “Sun Salutations” Challenge!
simplexstrong.com simplexstrong.com

Sunny equinox, friends!
 
Friday's Practice: IPM
  • Kettlebell bent press: regular volume - 2x40 kg, 2x 40 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: high volume - 4x28 kg, 4x28 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 96 reps total (sum of left and right).
  • Barbell back squat: 3x5 with 70 kg
 
Monday's Practice: IPM
  • Kettlebell bent press: medium 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: medium volume - 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg,, OTM, always left hand, rest; right hand, rest, 64 reps total (sum of left and right).
  • Barbell back squat: 3x5 with 70 kg, 70 kg, 80 kg
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom