WhomtheBellTolls
Level 5 Valued Member
Has any one trained pistol squats and pull ups while following this program?
If so when would you do it?
If so when would you do it?
I trained KBSF 3x per week and on the other 2 days did a push-pull program from Mr Neupert of goblet squats at pull/chin upsHas any one trained pistol squats and pull ups while following this program?
If so when would you do it?
Personally, I have opted not to add a third LCCJ day, but to avoid diminishing returns and rather add 1 day of Iron Cardio + 2-3 days of regular cardio -- always prioritizing LCCJ work, if recovery or time are limited.
I like that Clean, Press and Squat (Iron Cardio) mirrors the LCCJ, but slower and with more ROM, giving me some specialized variety and change of pace.
+1.My suggestion would be practice your jerk form.
Or consider just one clean every 30 seconds on the 30 seconds.
It depends.This is interesting. Do you keep Iron Cardio sessions as a light day, short and easy session? Or how do you approach it?
That is awesome progress, very inspiring.went after it today- big goal accomplished-
30 minutes with the 32kg, 3/3 the whole time... heart rate went up- but stayed well within the strong first stop signs...
this program rocks
I would say more of a mix. Still hardstyle but without real pauses in any of the positions. For example, not pausing in the rack after a clean, but going directly into the first dip. However, the overall form stays the same, with knees lockout, and no scooping. Especially when going from the catch in the rack to the next clean.That is awesome progress, very inspiring.
Questions for you/ others. As your get to the higher weights and repeats (3/30 secs) - is your form still strong first type where you derive more benefit Pavel style using full force etc.
or do you start to slip into GS mode where the reps are becoming more relaxed to be as efficient as possible? I mean I can see a need to maybe do that as the volume is getting so high and have had to check my form at times.
I think in that same reply Pavel also mentioned one might consider holding one of the exercises steady while advancing the other, then switch. So, if training three days per week as you suggested, do 2 C&J sessions/1 Sn for a while, advancing the C&J, then switch to 2Sn/1 C&J while advancing the Sn.In the comments section of the article Pavel said you could run the same c&j progression with snatches (start with 1 snatch E:30sec then progress to 2 reps after you hit the 30min threshold etc)
You could in theory run the same progression with c&j & snatch in the same week... 2 days a week of double c&j OTM and then 1H snatch E:30 sec
Best of both worlds
Absolutely, this is a Goldilocks park bench philosophy. I’ve been using the “1 rep every 0:30” seconds for at least the past 68 training sessions, cycling between swings, cleans, goblet squats, Turkish getups, and dumbell swing to push press. It is excellent.this may represent the apex of Goldilocks workouts- what i mean by that is that it is very easy to calibrate and follow the "your highs should be high and your lows should be low"
doing 1 rep every 30 seconds is always an honorable workout- you can increase the weight, go for longer (90 plus minutes), etc... or just get 20 to 30 minutes in if you are pressed for time
if you want to really go after it, 3 reps every 3 seconds with a moderate to heavy weight also has a great deal of value- seeing where you are fitness wise, testing yourself, suffering, etc...
but it seems that you can always hit it "just about right" especially if you follow the stop signs... i'm 10 months in, each workout feels fresh and interesting and the physiologic gains continue