Program advice, what's now?

[lwoods]

I've done rop with 24kg with end of february. Now idk what should be next. My target is to being able to start rop or dfw with 28kg. 180cm, 85kg bw, 28kg RM L 4 times, R 7 times. 2x28 2/3 times. Swings are possible, snatches are harsh with 28kg. Pistol RM 24kg, pull up with 20kg. With good day 5min snatch test should be viable. Lacking od liss.

26kg should be optimal in theory, I am wondering about 2kg magnet. Any ideas how to close the gap between 24 and 28? Too early for DFW or RoP, maybe Outer Limits Protocol?

 

[learnandbloom]

@lwoods You’re good bro. What you said is fine, working singles doubles and triples with the 28 via the outer limits. You could just run DFW twice, or run week 1/2 twice. 24 to 28 is more than doable.

 

[lwoods]

@learnandbloom And snatches? Lower reps and more volume?

 

[learnandbloom]

@lwoods You gotta start somewhere. It’s fine to do tons of singles. I learned the snatch with dumbbells from the floor. Overhead carry the thing too if you feel like your shoulders need more burn with it.