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@magnusmann It sounded like you wanted something that doesn't take forever. ROP can be easily an hour+. You cannot do a lot of volume in a short time.

@den12 Can you expand on what part of the load causes concern? You are supposed to work with your Press 5RM weight and rest as much as you need so I don't see how that would be problematic but I'd like to understand.

@hil I would say it has nothing to do with the swings. When you do pushups, you use both arms for the full series. But since you do one arm snatches, the impact of the series per arm would be just half if you did switch and this probably won't be enough to reach the wanted lactic acid levels.

@treks So a press while sitting on the floor. Can't say I've done that. https://ericcressey.com/strength-exercise-of-the-week-z-press and How to Zydrunas Press. In the same vein one might try pressing while in lunge or tall kneeling (on both knees) positions.

@chanhhobieu What's a HIC? High intensity circuit?

@magnusmann You can either post a link or you can post text. You can embed links in the text though. You could follow this: https://www.strongfirst.com/simple-strength-plan-for-difficult-times/

@sarada If you haven't looked up Dan John's Coyote Point Kettlebell Club pdf, you should, it has a lot of material.

@findingmywayback Okay. Deadlifts aren't low back lifts though. Most full body/compound lifts will work your low back as it has to connect everything. How much it works kind of depends on the amount of hinge.

@pstevens You can also supplement your kettlebell training with barbells (eg. deadlifts).

@hkb2217 That's a lot to type on a phone! And definitely the special characters are more difficult to use then.

@panelasalex What that means is that your foot and your knee should point to the same direction. If they don't you are either twisting your ankle or your knee and while that isn't necessarily a problem, and can even have benefits when it comes to life, it is not the safest way to load them heavy.

@gmtworldwide I don't know about good programs to suit you, though there are several online coaches who might be able to make you one for a reasonable fee. But adding a progression is not necessarily difficult. You can for example add a set every week. Or if you use a time box, you can try to...

@findingmywayback And a physiotherapist told you that you should target the low back?

So OP's post cleaned up a bit: Monday - Chest (f) - Swing - Core Tuesday - Legs (b) - Swing - Core Wednesday - Back (f) - Swing - Core Thursday - Chest (b) - Swing - Core Friday - Legs (f) - Swing - Core Saturday - Back (b) - Swing - Core Sunday - Run - Yoga - Core The body part specific...

@hkb2217 So Markdown... That's not readable because your lists are messed up. If you write things on separate, but not space separated lines, Reddit just clumps them up. Eg. One Two Becomes: One Two If you want to have nonseparated lines be like that, you need to add two spaces at the...

@findingmywayback Squats. Why would you want to target your lower back?

@yaki Probably a question for your doctor/physiotherapist. Assuming that by "reset point" you mean where you would restart after the surgery.

@faith2 It is not a clean & press if you don't clean for every press. Without recleaning, it is just a press.

@shawnmcg The back of your thighs are the hamstrings and those get used most when you hinge. Not when you squat. But having good form is rather imperative when you do a lot of reps, so still a good idea. I think the press you are doing shouldn't be form breakingly heavy.

@hariel So the obvious question is, why not Q&D with snatches?