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  1. #1
    sdellis66 is offline Senior Member
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    Nov 2008
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    Default Quick poll - are you following ETK or your own freestyle KB programme? n/m

    ssssssssssssssssssssssssss

  2. #2
    Wasper is offline Junior Member
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    Nov 2008
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    10

    Default Quick poll - are you following ETK or your own freestyle KB programme? n/m

    I'm brand new to kbs. I'm following ETK step by step.

  3. #3
    Mike Johnson, RKC is offline Senior Member
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    Nov 2008
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    Default Etk rop

    With the exception of doing deadlifts & TGU's instead of presses & swings on one of the days. I'm also doing pistols & pull-ups on variety days.

  4. #4
    dalexan242 is offline Member
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    Nov 2008
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    Default RoP workout

    I played with the template a bit to accomodate my work schedule. I also have stuck with swings instead of snatches because I have some chronic elbow tenonitis. Basically I set it up like this:

    Every morning: 10-15 minutes of joint mobility

    Mon: Off
    Tues: Heavy C&P ladders @2pd / Swings @1.5pd
    Wed: Light C&P ladders @2pd / Swings @1.5pd
    Thurs: Off, or Bike Tabata for 10 min.
    Fri: Variety (DL singles, BP 54321); Bike Tabata for 10 min.
    Sat: Medium C&P ladders @2pd / Swings @1.5pd
    Sun: Variety (TGU singles, weighted incline situps 5x5); Bike Tabata for 10 min.

    I've basically been doing this for about 6 weeks (have played around with the variety days a bit, thoughy) and feel like I'm improving at a pretty respectable clip, so don't see any reason to change it up from Pavel's template. I feel pretty good about being able to move up to using the 2.5pd in the presses and hitting 200 swings in 10 minutes by the end of the year, if not before (right now I'm up to 1 ladder of 4 reps followed by 4 ladders of 3 reps with the 2pd for C&P's and at 120 swings in 6 minutes, so just need to keep the same pace for 4 more minutes).

  5. #5
    svburke is offline Senior Member
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    Nov 2008
    Location
    Philadelphia, PA
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    Default Freestyle

    For a little while longer at least, until all you ETK'ers blow me away.

    SB

  6. #6
    warrior1 is offline Member
    Join Date
    Nov 2008
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    Default Etk rop....

    with pistols and pull ups on my variety days.

  7. #7
    Rutherford is offline Member
    Join Date
    Nov 2008
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    Default ETK Program Minimum

    175 - 5lbs fat + 7 lbs muscle = 177lbs since ETK released

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