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@rhenry How many times have you run through DFW? It is a tested program that works. I would suggest you try running it as written once before trying something else. Are you training three times a week or six? If the former, your program seems unlikely to offer enough stimulus in the press and...

@den12 Go at it!

@snowlucario His writing and programming style seems suspiciously close to Geoff Neupert. A bit odd.

@heismine Take your 16 and 20 KG bells and run DFW Remix (link here). You can still do TGU to warm up. For swings, if reps of 20+ with the 20KG feel easy, you could changes them to snatches or try swinging both the 16 or 20. The key thing is that your instinct - that you have much more in...

@kennedy No worries A ladder is a an ascending set (e.g., a set of 2 a set of 3, then a set of 4). I think they are used in that program quite a lot. So I meant use an 18 and 28, but swapping them between your left and right arms throughout the workout. If you can press both the 18 and 28...

@kennedy What was the issue with the 28s? How many reps can you clean and press them for? Two common suggestions would be: 1) Run the program with one 18kg and one 28kg, swapping each ladder 2) Use both sets of bells, with the heavier bells for sets of 1-2 and lighter bells for sets of 3+...