I've got a good idea now of how to put together a program that allows me to hit both the kettlebell and clubbells exercises I want to train with a decent amount of intensity and recovery.Its very simple
Saturday:
One arm kb swings wk 1 24 kg wk2 28 kg wk3 32 kg
torch press
flag press
Monday:
One kb push press or jerk wk1 24 kg wk2 20 kg wk 3 16 kg
torch swings
inside/outside pendulums
Rack walks 16 kg
Wednesday
KB Snatches wk 1 16 kg max vo2 wk2 20 kg 10 rep ssst style wk3 24 kg pause reps
arm cast
mills
Rack walk
I think that's it. I can vary the loading and intensity accordingly but that looks like a good distribution of kbs and clubs and alternating of shoulder and hip/back work.What I thought about the locked elbow work of the clubbell being very good for my elbows and shoulders is correct it seems. It is strengthening the joint in a very locked out position which is perfect for me as my elbows hyperextend and its hard to get safe loading on a pretty extended joint.
The clubbells seem to allow this. I just have to NOT go too heavy.
So, 32 kg swings and presses tomorrow.
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
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2 comments:
I really like this program ~ A swing day, a snatch day, and a press day. Clever how you combine KB swings with CB presses, and vice-versa. I've been thinking about this stuff myself, except with BB instead of CB. I think I've decided on a 3 hard days/wk schedule just like you.
its not bad eh? considering for months all I could really do was swing workouts( and was happy to be able to do that)this is a good step up.
balancing the presses and swings with the different implements looks like a good way to go.
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