I’ve already decided that I’m going for it next winter. I’m changing gears towards marathon training for a while and plan on following the bjj program for the rest of the year. Starting with swings and getups and moving onto the clean and jerk as marathon training picks up.
If memory serves, ETK recommends training swings 2x/week and snatches 1x/week because more snatches could be too much shoulder training. If one is overhead pressing a lot, it makes sense to limit other overhead work.
The word coming out of the 201 event is that incorporate a+a swings or snatches before your presses. 044 could cause too much energy depletion pre pressing? I’m talking out of my backside at this point though.
Makes sense. Like the old barbell days, do the power move like cleans first in a workout then hit up the grinding movements.
Might be good for those of us who are tempted to shortcut a quality warm up before pressing
I am currently following ROP 2.0 (an SFG handed it to me, haven't attended KB 201) and I am doing 044 swings (2H and 1H) before my presses. So far I like it a lot. I might change it once things get more serious.
How do you layout 044 with 2hs?
Quite simply as in 033, but with the 4 minutes per series. 2H Swings are a bit easier in terms of overspeed eccentrics.
Do you still roll dice for your volume of swings or snatches? Or is a full a+A session recommended each time?
…which frankly I though damn near impossible not that long ago! I also did a rep max the other day and did 6 presses each side with the 40. Snatches are coming along nicely. I did 120 in 10 minutes the other day as well with a 25. Ultimate goal is the SSS test!
Not a full A+A session, and done before pressing.
Amazing progress! You’re giving me FOMO rn! Lol. I can’t wait to run this with the 32k! I was so pumped when i pressed my 40 at the end of my 24k cycle! My pullup gains were pretty significant too, but I didn’t focus on the snatch test much.I posted a month ago about some amazing gains I’ve had from ROP.
Well another milestone today after I finished ladders with my 40…on a whim I tried and pressed the 48kg… both sides
Gains just keep coming!
I had considered this before too, however calisthenics can be pretty taxing on the cns and may not be a good “off day” exercise for an already demanding program. Could be good in the early weeks, but prolly not later on. Either way i would suggest these regressions instead of just forcing them out. I’ve had better success this way (i still suck at pistols, I’m a bigger guy too).
It depends on the adaptation you are looking to achieve...
Perfect. What I did today was to do the the 1s and 2s at the normal pace and the spread the 3,4,and 5s out. Spaced the sets out over about 3 hrs before the swings at the end.
