Comments on: Is The “Program Minimum” Really A “Minimum” Program?

By: Russ Moon

Russ Moon — Thu, 03 Dec 2009 06:24:20 +0000

I didn’t have the guts to finish prior to midnight but did come back for
my midnight madness finale.

1 set 100 reps 1 arm swg 24 kg switching hands after 20,20.10
1 set 100 reps 1 arm swg 16 kg switching hands each 10

By: Kevin

Kevin — Thu, 03 Dec 2009 01:04:20 +0000

Ha, sounds like an awesome goal for the month; I’m in. Yesterday I did 12 minutes of 2/2 TGUs followed by a 3 minute break before fitting in as many rounds of 12 swings 5 pushups (using two 24kg bells as stands of course) as I could in 12 minutes. Needless to say, by that 24th minute I was doing my pushups as slow as possible. Today I plan on throwing in a 5minute TGU workout followed by some yoga.

Push yourself and train smart.

By: Russ Moon

Russ Moon — Wed, 02 Dec 2009 22:39:29 +0000

My goal today was to push to the edge but not over. Started out attempting a ladder to 10 of 1 arm swings w Beast. For some reason started at 10 (think that was dumb now) and made through 6’s. Left grip started giving out, so for safety switched over to 2 arm swing and completed the remaining reps as 2 arm swings two 5’s became one set of 10. Total reps wound up being 80 1arm swing and 38 2arm swing with the Beast. My abs have been officially pulverized, if I have any guts I’ll knock out some grease the groove with the 16 kg later tonight. At least 200 more reps.

By: Adam t Glass

Adam t Glass — Wed, 02 Dec 2009 04:09:01 +0000

I a doing the same thing- sumo deadlifts and axle presses. That is it. Simple tests better. I pulled ten sets last night and felt ready to repeat it today (took it off for other reasons)

I am not very busy tomorrow, so give me a call when you slow down midafternoon

By: Chris Leeman

Chris Leeman — Wed, 02 Dec 2009 03:11:57 +0000

Read my mind as usual. Was doing great getting old torn up shoulders back with arm bars and TGUs. Started ETK press ladders again and was making fast progress. Then as you put it in your last post they weren’t my favs(tgu’s and arm bars) hence torn down shoulders. Had decided to do only the remedials this month so I’m with you. Started today with 10 minutes of Chuck Taylor get ups just to check and re-enforce movement patterns. Great Stuff. Enjoy your travels.

By: Russ Moon

Russ Moon — Tue, 01 Dec 2009 22:16:47 +0000

Single KB Press 1×1,2 w Beast. It’s owning me right now.
Dual KB Press 32 kg – 20,20,17,13,8,6,9,10
Dual KB Press 24 kg 3 x 20

Swings tomorrow, lead the way Geoff !

By: Bob Gill

Bob Gill — Tue, 01 Dec 2009 22:08:09 +0000

Thanks for posting this! I look forward to the results.
Your documented scientific approach will be great to follow.
I’ve used the PM and simple variations therein (with my trainers at Punch Gym) a few times when I’ve “tweaked” things like my elbow and shoulder, and its great to still train and progress without further aggravating things. With a sore elbow (from pulling too hard on heavy cleans, not enough legs, my fault ), I wasn’t sure what I could do. The trainer spent a lot of last night working detailed exercises that simulate just portions of the TGU, followed by the TGUs themselves. It was great, and no sore elbow this morning!
Good Luck.

By: Ryan

Ryan — Tue, 01 Dec 2009 20:27:34 +0000

Cool.

By: Dino

Dino — Tue, 01 Dec 2009 19:24:05 +0000

Hi this is an excellent idea, I started the PM with a 16kg last month and have been using the ETK book. Im still learning the basics, ive got the TGU wrapped up but the swing is proving more difficult.
I look forward to following your progress,also do you know how long you have to follow the PM for?

Cheers dude

By: Russ Moon

Russ Moon — Tue, 01 Dec 2009 19:04:22 +0000

I like tests….will follow your general swing regime adjusted for my impure technique and unacceptably low conditioning. Just tell me 2 or 1 and the rep scheme/ladder.

The whole sit back and hip explosion out of the bottom seems to really be a key move, which I don’t have grooved this should help that though…right ?

The Get Up – I am totally clueless, asked for DVD on GU for xmas, want to stick with basic mechanics of swing even if it takes a couple years. Unable to pace you there at present. Just being honest.