#6. Programming Basics: 20' Edition

Reminder - I talk very slow - speed up to 1.5x :) A very common question, "I've got 20', what do I do?" Of course the best answer, "Hire a coach". Everybody loves the truth. And by loves, I mean hates. So this is a very generic and basic answer. You'll need 3 pairs of KB, ideally. Day 1: Hang Longcycle with Moderate Load Each rep starts from Hang. You'll Clean and Jerk 1x every 10", pausing in 'hang' btwn reps work 1', rest 1' - 6 reps/min Day 2: Half Snatch with Lighter Loading Start with 12/m Pace - 3 every 15" (pause in rack) or 4 every 20" work 1', rest 1'. Depending on Loading, if a faster pace is needed, aim for 15 (4 every 20") Day 3: Hang Clean Squat with Heaviest Loading Each rep starts from Hang. You'll Clean and Squat 1x every 10", pausing in 'hang' btwn reps work 1', rest 1' - 6 reps/min You could go slower with hang movements Day 1 and 3 - one every 12" is 5/min or a bit faster - 2 every 15" is 8/min. In this scenario, I'd pause every 2nd rep. So start from the hang and do two consecutive reps, pausing after the 2nd rep. Other variations would be 7 sets of 1'30" work and rest vs 10 sets of 1' and 1'. Of course you could do Clean and Press or Push Press instead of Jerk Nothing wrong with Single bell, but I believe this is your biggest bang on your ROI buck given the generic question.