![]() ![]() This lets you rest your press while you pull and vice versa, but all the stabilizers and everything else is still going pretty steadily.Ĭ) Use a bell with a little more than 6-8 reps. I have no doubt this program would still be effective if youĪ) took longer than the allotted 8 minutesī) Super set each rung of the ladder eg 5 press R, 5 press L, 5 pullup, 4 press L, 4 press R, 4 pullup. What's your RM with the bell you used? I will offer an opinion based from ROP where I believe Pavel talks about varying rest periods for goals, rest more and you will still get stronger just by a different mechanism. It just doesn't relate to anything else I know in the KB universe, has anybody seen a test like that anywhere else? Maybe replace it with a nonstop swing test ala S&S? But to do that 3x back to back, only to rest a bit and do it again? Yeah, Pavel himself might have to convince me it was good for me!Įdit, actually, here's a screenshot, I have no did you start with that first day, 3x(5,4,3,2,1)? Because I thought the same, especially as listed for a 6-8RM bell. ![]() TBH, I have no idea why the test was done that way, and without a good explanation I'm a million percent sure I'd skip it. Maybe some specific amount of rest was listed, I don't remember, you can check the link. I think the article said to do 3 sets to failure, rest a bit, then do another set to failure. I'm leaving out the Goblet Squats because they are always 3x5ģ sets of swings to failure, rest as neededĪnother set of swings to failure, rest as neededĪ set of presses to failure rest as neededĪ set of pullups to failure rest as neededĭay 34 is to test some other event you've already done to see improvement. When the timer beeps, hit your presses again.įormatting will get screwy when I copy/paste, so I won't label exercises, but should be obvious by A/B as well as format of either ?x7 EMOM for swings or say 3x(5,4,3,2,1) for 3 ladders of 5 rungs. Walk around for a couple of minutes, and do the pullups in the same descending rep ladder of 5-4-3-2-1. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1. Drop, switch hands, clean with your right, and do your 5 presses. Clean a 6-8RM kettlebell once and press it 5 times with your left. ![]() Seven swings will take about 10 seconds rest for the remainder of the time. Swings are seven reps per minute for the prescribed number of sets. Press/Pull supersets are 8 minutes long and I don't know how to summarize their progression.Įach Swing workout starts with 3x5 Goblet Squats, 60s rest. Swings start at 10x7, add 3 sets every other day, and restart the next week at the 2nd day of the week before. Basically it's 6 days a week, alternating between swing days and press/pullup superset days, with a wavy load. ![]() Yeah, OK, I actually wanted to see the programming so I copied it into a spreadsheet. ![]()
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