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Flag Ship Program & Workout Journal
Taking a cue from a few other members, I will use this to report on and track my progress in the Four Week Flagship Program. Today is Week 1, Day 1 Kettlebell weight 15lbs - I only have a 15lbs bell, so I will go with what I have until I get my next weight size. Starter 3 Rounds Kettlebell Deadlift 5 Pushup Walkup 5/5 - These kicked my butt; I need to work on upper body strength. Goblet Squat 5 KB Deadbug 5/5 - I really enjoyed these. 2H Swings 10 x 10 - I need to work on my form and focus on my breathing. Getups 5 x 1/1 - I need to work on my form. It also didn't help that my puppies ran all over me like I was a jungle gym when I was on the ground. - I will probably spend a day breaking the Getup down into its parts. I'm left-handed, and sometimes my coordination is off, especially when I start on my right side, so I might have to start on my left side. - I found my coordination was better coming down than getting up. Finisher I love the press. Going from a GS to the press was smooth, like buttah! I hated the side planks, they kicked my butt, and I ended up skipping them, opting for a GS to Halo instead.
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New comment 2h ago
Training journal
Just my personal journal to save progress and me “showing up” to do the work 💪🏼 2023-07-07: Warm up Swings: 10x10 36K (EMOM) TGU: 5 x 1/1 32K (1 min rest)
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New comment 16h ago
Flagship Upper Body Ladder: A Novel Translation
I have been consistently analyzing the paradigms and frameworks shared by KT on social media, and it's an understatement to say that they contain a treasure chest of training pearls. While they provide the necessary methods for training and progression across multiple movements, further dissection is required to identify the essential and implied tasks needed to create a complete lifelong training regimen. This can only be achieved if individuals are committed and clearly defined their short-term, intermediate, and long-term goals. After dedicating 150 days to the Flagship model, I wanted to incorporate my 35 years of various training experiences and models from other disciplines into KT's approach. As a result, I have created a novel 12-week program founded on the Flagship model. I have translated the roadmap to the 48kg getup and an upper body-focused KB press/pull ladder strategy into the flagship model. The core elements of the Flagship model remain the same: train four times a week, with sessions that last less than 50 minutes, and include an optional "Finisher" for those days when you want to push yourself further. I am excited about this block of training and the strength to follow! Stay tuned here for training updates. ⚒️
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New comment 3d ago
Maybe hitting a wall?
Have not posted in a while. Worked up to: (Using the Flagship Program) ( 4 x per week) - 2 hand swings with 40 kg (going to 48kg) - TGU 40 kg, (couldn't get all of the 10 TGUs with 40kg). Hit a wall, felt weak. Started to do 1 hand swings: (3 to 4 x per week) - 1 hand swings with 24 kg (going to 28kg) - TGU 32 kg Last week I took a deload week because I have had a lot of stress in my life. (3 x on the week) - 2 hand swings with 28 kg - TGU with 28 kg This next week I will begin working my way up to heavier 1 hand swings. (4 x per week) - 1 hand swings 24 kg (Heavier KB of 28 kg) - TGU 32 kg (Heavier KB of 40 kg) Ive been rejected from the 40 kg TGUs maybe I can just work myself up with these "lower" bells with the 1 hand swings, after all it is less weight on my frame even if it is harder with only one hand. Any suggestions of how to proceed? @Grant Anderson
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New comment 7d ago
Where to go fro here?
Looking for advice/reccomendations. Finished the 4 week flagship today! Using 53lb KB as medium and 70lb KB as heavy. Wondering if I should keep scaling up in volume with the same bells or move up in weight and starting the flagship over? 160 swings @ 16 swings EMOM for 10 mins w/ 53# felt good. (6 out of 10 if 10 is Max effort). 100 swings w/ 2 medium and 8 Heavy also a 6 out of 10. Get ups w/ the 70# feel good. Also considering including an additional movement into the flow (cleans or snatches). End goal is to get lean. Tracking MACROS and calorie intake. Lost 10lbs in the first 2 weeks, but the weight loss Plato’d since. Appreciate any insight/perspective. Thank you Jeff
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New comment 8d ago
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