My next program

[frankgainey]

I just finished doing 5x(1,2,3,4,5) ladders with the 32kg. My pressing program came from the Rite of Passage from Enter the Kettlebell. I have to say that program delivers. I have run through it twice now: once with the 28kg and once with the 32kg. Both times have helped me to find leakages in my press and have made me stronger. I highly recommend the program to anyone that wants a better press.

I have a lot going on right now and want to take a little bit of a break from military pressing. I am also trying to get more comfortable with the 40kg over my head. With that in mind, I have designed a program based on TGU and bent press for the grinds and single hand clean and jerk, swings, and double snatches for the ballistics. It is designed for three days per week for six weeks. It is in the table.

1	H	TGU	2	1	5	40	C+J	10	5	90	40
1	M	BnP	5	1	4	36	Snatch	10	7	90	2x16
1	L	TGU	4	2	3	24	C+J	10	5	90	32
2	H	BnP	2	1	5	40	Swing	10	10	90	32
2	M	TGU	5	1	4	32	C+J	10	5	90	36
2	L	BnP	4	2	3	32	Snatch	10	5	90	2x16
3	H	TGU	2	1	4	40	C+J	10	5	80	40
3	M	BnP	5	1	4	36	Snatch	10	7	80	2x16
3	L	TGU	4	2	2	24	C+J	10	5	80	32
4	H	BnP	3	1	5	40	Swing	10	10	80	32
4	M	TGU	5	1	4	32	C+J	10	5	80	36
4	L	BnP	4	2	2	32	Snatch	10	5	80	2x16
5	H	TGU	3	1	5	40	C+J	10	5	70	40
5	M	BnP	5	1	3	36	Snatch	10	7	70	2x16
5	L	TGU	4	2	2	24	C+J	10	5	70	32
6	H	BnP	3	1	4	40	Swing	10	10	70	32
6	M	TGU	5	1	3	32	C+J	10	5	70	36
6	L	BnP	4	2	2	32	Snatch	10	5	70	2x16

Week

Grind
Sets
Reps
Rest (min)
Weight
Ballistic
Sets
Reps
Time (sec)
Weight

Each week will have a heavy, medium, and light day. Each exercise will follow a heavy, light, medium structure spread over two weeks. The difficulty increases over the six weeks by increasing density.

I plan to start this program Monday. If anyone has any feedback before I get started or too far in, I appreciate any critiques. If you want to play along, let me know how it goes. I'm also willing to help you adjust the weights based on your 1RM. Just keep in mind that my help/program is free and might be worth what you pay for it

 

[juancarlos]

@frankgainey Looks interesting! How are the weights for the ballistics?

 

[frankgainey]

@juancarlos Snatching 2x16kg seems to be a moderate weight for me. It gets the heart rate up but it is fairly easy on the grip. My conditioning is getting better, so I think it will be a reasonable weight.

Swinging 32kg isn't too much for me from a strength perspective, but it should be moderately challenging for my conditioning. I think this will put me in a good place for my next run through the RoP when I will be snatching the 32kg.

40kg is a heavy C+J for me but should be doable. I haven't worked on the C+J a lot so I anticipate my form getting much better through this program.

 

[cree4christ]

@frankgainey can you explain what does "Time" coiumn mean? for example in the first row - 10 sets 5 reps and 90 sec.

 

[frankgainey]

@cree4christ I set up an interval timer for that time and the correct number of sets. I do the reps and rest for the remainder of the interval.

 

[cree4christ]

@frankgainey thank you!

 

[cree4christ]

i have another question about reps. Are they for each arm or are you switching hands each set?

 

[frankgainey]

@cree4christ I switch each set on unilateral movements.

 

[lk03]

@frankgainey So it's always two lifts:

tgu + snatch/swing/c+j?

What is BnP?

 

[frankgainey]

@lk03 BnP is bent press. Each day consists of a grind and a ballistic.

 

[frankgainey]

It looks like I overestimated my ability to recover from C+J. I am going to increase the time to 150 seconds and still decrease by 10 seconds on the same schedule. I got through the fourth set and figured out it wasn't going to work.