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Look into Pavel Tsatsouline's Power to the People program - 2 sets x 5 reps or 5/3/2 - 5 days per week - 2 lifts (Deadlift and a Press - pick your press). Add weight to the bar every workout until you can no longer add weight. Lather, Rinse & Repeat until strong. Or check out Dan John's Easy Strength program.
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4 ladders x 2 reps 40 kg clean & press
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I failed the snatch test miserably at the RKC Cert in 2011 due to my lack of conditioning and cumulative fatigue from the weekend. Within 3 months of that i hit 91 in 5 minutes w/ 24 kg. I have not attempted it recently, but if I can cut my time down to 5 minutes on one hand swings w/ 32kg, I am hoping to be in the ballpark
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http://www.strongfirst.com/forums/
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The 10000 swing challenge is exactly that - a challenge. It takes time to build up the work capacity to do 300 swings a day. However, one can achieve results w/ substantially less work. The Simple & Sinister Program is based on the concept of the minimum effective dose (100 swings/day) 5 get-ups per side per day, with a…
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I am currently utilizing this program after a temporary layoff. I am able to nail the 100 1 hand swings in 5 minutes using 15 seconds on/15 seconds off w/ 24 kg I take my time with the getups to maximize time under tension, so I have not pushed to get 5/side in 5 minutes yet. I am currently using the 32 kg for 100 swings…
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For the most part, over the last 6 years, I have only done kettlebell work with a couple of periods in which I have temporarily switched back to barbell work.
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I was introduced to kettlebells in 2007/2008 by my brother, who had asked for a pair of 12kg bells as a gift, after using them while he was deployed in Afghanistan. After receiving multiple installments of the Dragon Door catalog, while using a more conventional weight lifting program, I decided to give kettlebells a try.…
