KingBeans
Level 3 Valued Member
Day 1
Alright today was my first session of Shock & Awe Protocol.
I've just recently started practicing double swings now that 2-hand swings with a single 32kg are easy enough. I was going to buy a 48kg but decided I would be better off finally getting comfortable with double-bell swings. That being said, I will be working with 20kg bells this month. This weight will be very light for my presses and squats but pretty challenging for my swings and snatches.
Today's workout was 5 rounds of a double swings, double snatches and double cleans complex. Each round took about a minute, rested two minutes between sets.
I warmed up with shoulder dislocations and 3x10 kettlebell pushups.
Sets 1-3 were cake.
On set 4 I was able to suck it up and complete the cleans before the minute was up (arbitrary timer set by me so I didn't have to manually start and stop the rest timer), after a quick breather.
On set 5 there was just no way to finish before the minute, which doesn't really matter although I did want to complete the complex without breaking it. I don't think that's a rule anywhere though. I had to stop after the snatches, which were pretty sloppy after the previous rounds, and gather myself before knocking out the final cleans with arms that felt like jello.
3 1/2 hours later and my arms are still feeling it. Oof.
Workout and Warmup took about 20-25 minutes. The workout itself about 15ish.
I'm happy to answer any questions about the program. I think it's a shame when you have to buy a book just to see what you think of the program. However, I do strongly suggest we support the author as the book is pretty affordable.
Shock & Awe E-Book - Amazon product ASIN B00FP1YFEQShock & Awe page at Rdellatraining.com which is now basically a teaser for the 2.0 version of the program - The 'Shock & Awe' Protocol
Alright today was my first session of Shock & Awe Protocol.
I've just recently started practicing double swings now that 2-hand swings with a single 32kg are easy enough. I was going to buy a 48kg but decided I would be better off finally getting comfortable with double-bell swings. That being said, I will be working with 20kg bells this month. This weight will be very light for my presses and squats but pretty challenging for my swings and snatches.
Today's workout was 5 rounds of a double swings, double snatches and double cleans complex. Each round took about a minute, rested two minutes between sets.
I warmed up with shoulder dislocations and 3x10 kettlebell pushups.
Sets 1-3 were cake.
On set 4 I was able to suck it up and complete the cleans before the minute was up (arbitrary timer set by me so I didn't have to manually start and stop the rest timer), after a quick breather.
On set 5 there was just no way to finish before the minute, which doesn't really matter although I did want to complete the complex without breaking it. I don't think that's a rule anywhere though. I had to stop after the snatches, which were pretty sloppy after the previous rounds, and gather myself before knocking out the final cleans with arms that felt like jello.
3 1/2 hours later and my arms are still feeling it. Oof.
Workout and Warmup took about 20-25 minutes. The workout itself about 15ish.
I'm happy to answer any questions about the program. I think it's a shame when you have to buy a book just to see what you think of the program. However, I do strongly suggest we support the author as the book is pretty affordable.
Shock & Awe E-Book - Amazon product ASIN B00FP1YFEQShock & Awe page at Rdellatraining.com which is now basically a teaser for the 2.0 version of the program - The 'Shock & Awe' Protocol
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