Coach Szolek: In need of Bruiser program design help

[uprise]

Hello All,

I?ve had my clubbells for a little over 2 months now and wanted to change up my routine. I started the first month with the 15 lb clubbells just getting used to them, performing 2x5?s rotating basic exercises. After about 5 weeks of ?getting acclimated?, I started an every other day density program in an effort to get to 100 reps of swipes. About 3 weeks ago the stork dropped by and left a 45 lb. Bruiser on my doorstep. I added 2 Bruiser workouts per week, in addition to the 15 lb. work I was doing. I am about to finish the death march and would like some guidance as to where to go from here.

Some background info:

25 years old
5?6?
175 lbs.
Available materials: Clubbell book and video, Warrior Wellness, Body Flow, ABC Manual, (2) 15 lb Clubbells, one Bruiser and Be Breathed

I am looking to focus more on Bruiser lifts because I'm pretty weak when it comes to hefting that beast. My current Bruiser workouts look something like this:

Clean to Order 1x10 L / 1x10 R
Side Cleans to Guard 1x6-8 L / 1x6-8 R
Parry Casts 1x6 L / 1x6 R
Clean to Bottoms Up Press 1x5 L / 1x5 R
Clockwork Squats 1x6-8 L / 1x6-8 R
Reverse Parry Casts 1x6 L / 1x6 R

Any suggestions would be greatly appreciated.

[Scott Sonnon]

Mike,

What are your specific goals and in what time frame do you intend to accomplish them? How much time a week do you have to train, and do you do any competing (additional physical) activities?

[uprise]

Hi Coach,

My goals for this cycle are increased strength, confidence in extreme ranges with the bruiser, deepen (start) my body flow training and drop some body fat. I would like to accomplish these goals in about 1.5 - 2 months. As for time, I have no time on mondays (other than Warrior Wellness) but I have an open schedule the rest of the week. The only other physical activities I partake in are some carve boarding a few days per week and I teach a few people kettlebells on Sundays. These are relatively light sessions with their major focus being form.

Thanks and I look forward to your response...

[Scott Sonnon]

Mike,

If you want to deepen your work with the Bruiser, as well as burn fat and build muscle, I suggest you choose one combination routine (in your case, I suggest the Clockwork Squat), crunch it into a Density training cycle (see the CST Book) for 6 weeks. This will give your body the chance to adapt and achieve your goals. Train no more than 3X/week (say, Tue/Thu/Sat). Perform your Warrior Wellness as often as possible (hopefully daily.) Expand your program in the PERSONAL LOGS section and keep us posted on your daily progress.

Gut it out. It will be a challenge.

[uprise]

Coach Sonnen,

Thanks for the advice. As soon as the swipe death march is over in a few days, the Bruiser death march begins. Sounds like it's gonna be brutal.