Heavy Clubbell®® Winter GPP

[Coach Flanagan]

It's been a while since I've based any programs exlusively around Clubbells. Since for the next few weeks, I am going to need to stick to simpler Clubbell®® exercises to prevent aggrivating my MCL through rotation - I decided its time to start using heavier weight than I've used before on more basic exercises.

I ordered my bruiser the other night and look forward to using that for a few basic 2 Handed Movements. I will also be using the 35 lb Clubbell®® for 2 handed presses as well as (hopefully) 1 handed swings and pendulums.

I'm not sure what protocol I will use for this program. I will see how I feel with the exercises and after my first few sessions, I will have a good idea of how to properly set up the sessions for maximum results.

Here's the Exercise selection for both days

Day One:


1 Hand Cleans to order 25 lbs 0 choke

2H Reverse Shield Cast 35 lbs

Two Handed Order Squats

Commando Pull Ups

2 Handed Front Press – 35 lbs

Inward Pendulums - 35 lbs full choke


Day Two:


1H Swings 35 lbs

2H Arm Casts – 45 lbs

Two Handed Order Squats

2H Torch Press – 35 lbs

Pull Ups

[Coach Flanagan]

Followed a simple outline for my first day one session. 3 Supersets with 30 -45 seconds rest between exercises. 1-2 Minutes rest in between sessions. The protocol will likely change as I get familiar with the exercises, but for now this seemed to work alright.

Superset A - 30 sec rests between each exercise. 1 minute rest after all 3 cycles.

Clean to Order with 25 lbs (First set full choke, later sets 0 choke) - 3 sets of 5

RPT: 7 RPE:8 RPD:1 (right knee)

Two Handed REVERSE shield Cast** - 35 lbs. set 1: 10/10 Set 2: 15/15 Set 3: 10/10

**MUCH TOO EASY!!

Superset B. 30 Seconds between exercise 1 and 2, 45 seconds rest between exercises 2 and 1. 2 minute rest after all 5 cycles.

Two Handed Order Squats with 25 lbs - 5 sets of 5/5.
**kept the effort down to test how my knee felt. FELT GREAT! will increase weight and volume next time.

Single Hand Inward Pendulums with 35 lbs at full-to-mid choke - 5 sets of 2.
RPT around 6-7. I need to work on greater tension in my grip as the Club flew out of my hand one one repetition. I'm so excited to be doing these with the Bruiser JR.

Superset C - 45 seconds rest in between exercises

Commando Pull Ups. 4 sets of 3/3

Two Handed Front Presses with 35 lbs. 3 sets of 8/8. 1 Set of 5/5.


Modifications to be made:


Perform all 2 Handed Exercises with a weight that can only be done with a max of 5/5 reps.

I will replace the 2 handed shield casts with JR with whatever degree of complexity I can muster with the Bruiser. If I can do shield casts, awesome! Otherwise, I'll stick to arm casts.

Change the two handed front presses from order to 2 handed front presses from shoulder park. I tried a few of these and they seemed to provide the increased challenge I needed.

Replace the Commando Pull Ups with something more simple for now. Its hard to generate enough intensity with these, especially when I want to do an even number with left and right grips and considering the high skill challenge. I may still practice these towards the end of sessions as a finisher, but for the meat of the workout - these dont cut it. I'm thinking Ring Pull Ups are where its at for Day one.

[David Nicol]

Sean,

This program looks great - glad to see you're moving onto the bruiser also. 1 point that I would of benefitted from really paying attention to when I was on my bruiser cycles was to REALLY pay attention to my form. Specifically crown to bum, and core activation. I know its obvious and we all know it but its SOO easy to jump in too quick and end up injuring yourself with the bruiser. Especially once you get a level of proficiency where you can show off a bit because no one else can do it ;)

The reason I mention it is because I tweaked my lower back after months of performing whack a moles slightly wrong. Just don't want you to make the same mistake bro.

Best of luck

Dave

[Coach Flanagan]

Thanks, Dave!

[Coach Flanagan]

Monday's Session

1 Hand Clubbell Swings
2 Handed Order Position squat (MODERATE intensity)
Single Hand Arm Casts with 25 lbs
2 Handed Torch Press with 35 lbs
Pull Ups

The above exercises utilized in a circuit fashion. With every minute, on the minute progessing sequentially through each exercise until 5 rounds of all 5 exercises are completed. I.e, at the 00:00 mark Exercise A was performed, at the 1:00 minute mark exercise b was performed, etc, etc for 25 minutes.

Today’s Results:

1 Handed Clubbell Swings – All 5 Rounds completed with 5 reps per arm with a 35 Lb Clubbell at Full Choke.

Clubbell Arm Casts. All 5 rounds performed with a 25 lb Clubbell. Round one was at mid-choke for 8 reps. Round 2 was 5 reps at ¼ choke. All subsequent rounds were performed for 5 repetitions at 0 Choke.

2 Handed Order Position Squats with a 35 lb Clubbell. Rounds 1-3 were performed for a total of 14 reps (7 left grip/7 right grip). Rounds 4-5 were performed for a total of 10 reps (5 left grip/ 5 right grip)

2 Handed Clubbell Torch Presses with 35 lbs. Rounds 1-4 were performed with 10 total reps (5 left grip/ 5 right grip), Round 5 was performed for 8 total (4 left/4 right)

Pull Ups – 5 sets of 5.

[Coach Flanagan]

First session ever with a Bruiser(aka "The Broozah" in these parts ). The sheer excitment was enough to make me forget how sore I was already from Monday's session. :)

The Protocol used:

The above exercises utilized in a circuit fashion. With every minute, on the minute progressing sequentially through each exercise until 5 rounds of all 6 exercises are completed. I.E, at the 00:00 mark Exercise A was performed, at the 1:00 minute mark exercise b was performed, etc, etc for 30 minutes.

Today’s Results:

1 Handed Clubbell® Clean to Order - 25 lbs– Round 1: 5 reps at mid choke. Round 2: 6 reps at mid choke. Round 3: 5 reps at zero choke. Round 4: 4 reps. Round 5: 5 reps

2 Handed Shield Casts with the Bruiser. On Rounds 1-4: 10 total repetitions(5 left grip/ 5 right grip). Round 5: left/4 right.

2 Handed Guard Position Squats with a 45 lb Clubbell®. Round one: 5 left/ 5 right. Round 2: 6 left/ 6 right. Rounds 3 - 5: 5 left/ 5 right

Inward Pendulums with 35 lbs at full choke Rounds 1-4 were completed with 2 repetitions. Round 5 was completed with one repetition.

2 Handed Clubbell® Front Press from Shoulder Park with 35 lbs. Rounds 1-4: 5 left/ 5 right. Round 5: 4 left/ 4 right

Ring Pull Ups – Round 1: 5 reps. Round 2: 6 reps. Rounds 3 and 4: 5 reps. Round 5: 4 reps.

[Coach Flanagan]

Friday

1 Handed Clubbell Swings – All 5 Rounds completed with 5 reps per arm with a 35 Lb Clubbell at Full Choke (grip furthest from knob).

The rate of perceived exertion was only a 7 on a scale of 1-10. RPT still not quite high enough to turn on more juice. Last time I went through this program my low back was rather stiff afterwards - want to make sure I'm not going too hard too soon.

Two Handed Arm Casts. All 5 rounds performed with a 45 lb Clubbell.
Rounds 1 + 2. 6 right/6 Left.
Round 3: 5 left/ 5 right.
Rounds 4 and 5: 4 left/ right

2 Handed Guard Position Squats with 45 lbs

Rounds 1-5: 5 left/5 right.

2 Handed Clubbell Torch Presses

Round 1: W/ 35 Lbs – 5 left/ 5 right
Rounds 2 -4: w/ 45 Lbs 2 left/ 2 right
Round 5: w/ 45 lbs 1 left/ 1 right

Pull Ups
Rounds 1+ 2: 6 reps
Round 3: 5 reps
Round 4: 4 reps
Round 5: 5 reps

[Coach Flanagan]

Been a bit on the extremely-busy side so posting has been non-existent. This program has continued. I've made a few changes in exercise selection as you will see.

Protocol still same as before: every minute on the minute performing one exercise for maximal repetitions at heaviest possible weight.

Monday's Session

1 Handed Clubbell Swing< (with 35 lbs)
Round 1: 7 Reps at full choke (least leverage disadvantage)
Round 2: 5 reps at mid choke
Round 3: 5 reps at 0 choke
Round 4: 4 Reps at 0 choke
Round 5: 3 Reps at 0 choke

2 Handed Arm Casts All 5 rounds performed with a 45 lb Clubbell.

Round 1: 10 Left/ 10 Right
Rounds 2, 3, 4, and 5: 6 Left/ 6 Right

2 Handed Guard Position Squats with a 45 lb Clubbell.

Rounds 1, 2, 3, 4, and 5 – 5 left/ 5 right. Slight MCL discomfort – effort level moderately high.


2 Handed Clubbell Torch Press (with 45 lbs )

Rounds 1 and 2: 3 Left Grip/ 3 Right Grip
Rounds 3 and 4: 2 Left Grip/ 2 Right Grip
Round 5: 1 Left Grip/ 1 Right Grip

Ring Pull Ups

Round 1: 8 Reps
Round 2: 7 Reps
Round 3: 7 Reps
Round 4: 6 reps
Round 5: 6 reps

[Coach Flanagan]

Today:

1 Handed Clubbell®® Clean to Order (with 35 lbs at full choke)
Round 1: 4 Reps
Round 2: 4 Reps
Round 3: 3 Reps
Round 4: 3 Reps
Round 5: 2 reps

2 Handed Clubbell®® Shield Casts (with 45 lbs)

Round 1: 6 Left/ 6 Right
Round 2: 6 Left/ 6 Right
Round 3: 5 Left/ 5 Right
Round 4: 5 Left/ 5 Right
Round 5: 6 Left/ 6 Right

2 Handed Guard Position Squats with a 45 lb Clubbell®®.

Round 1: 5 Left/ 5 Right
Round 2: 5 Left/ 5 Right
Round 3: 5 Left/ 5 Right
Round 4: 5 Left/ 5 Right
Round 5: 5 Left/ 5 Right


2 Handed Clubbell®® Front Press from shoulder park (with 45 lbs )

Round 1: 2 Left/ 2 Right
Round 2: 2 Left/ 2 Right
Round 3: 1 Left/ 1 Right
Round 4: 1 Left/ 1 Right
Round 5: 1 Left/ 1 Right


Ring Pull Ups

Round 1: 8 Reps
Round 2: 7 Reps
Round 3: 6 Reps
Round 4: 6 Reps
Round 5: 6 Reps