Density follow up question

[Rich_Hav]

Coach,

Would it be possible to do this density style routine added to the BW ladders.

BW ladders 3 x a week the way you suggested with the ratchet.
Pull Ups, Chin Ups, Hindu Push Ups, Reverse Push Ups, Pistols.
Finish with the wheel and some sit ups.

Density 2 x a week.
W.O 1
snatches s/t goal 25 reps with 24kg. l/t goal 25 reps with 32kg.
10 sets of 5 reps.

Swipe s/t goal 100 reps with 15 lber. l/t goal 100 reps with 25 lber.
10 sets of 10

This is to start and increse according when I reach the number of reps in each step. Either do this twice a week
Or do a second workout using the same format but using the C&P and the Mill.

Would this be possible?
Thanks again for looking these over.

I also wanted to let you know I did the BW ladder workout tonight with the Ratchet Ladders. It felt good with the steps back. Thanks

Peace
Rich

[Scott Sonnon]

Rich, in Density Session #1 you're doing 10 sets of 5 in 10 minutes (50 rep total) to work towards one set of 25. In Density Session #2, you're doing 10 sets of 10 in 10 minutes (100 rep total) to work towards one set of 100. In Session #1 you're doubling the target volume and in Session #2 you're equalling the target volume. Any reason for this?

As far as you working out 5X/week (2X Density, 3X BWE Ratchets), you'll have to monitor yourself for overtraining. That's a lot of work. Especially when you start working up the Density, unless a mutant, you may have to phase down your BWE Ratchets to allow for adequate recovery.

[Rich_Hav]

Coach,

It was a mistake about the number to initially toward. I will work toward 50 reps until I start using the 25lbers and then work toward 100 reps.

If I were to stick with one excercise in density would it work better for the 5 x a week?

If so how can I maintain the other kettlebell and clubbell lifts while doing the density for one?

[Scott Sonnon]

Rich,
Whether you can handle it, only you can determine it. Too many other factors: your form, your diet, your stress level, the quality of your rest and the speed of your recovery, among many.
I definitely suggest limiting density training to one exercise. Don't worry about 'maintaining your other lifts.' Your job isn't to do more exercises, nor even to work harder. Your job is to work smarter (http://www.circularstrengthmag.com/18/sonnon2.html).
You're going to be in for a world of pain just trying to complete your current program (3 exercise BWE Ratchet 3X/wk, 1KB exercise Density 1X/wk, 1 Clubbell exercise Density 1X/wk).
More here is less. Less here is more.
Stick to this for one 4-6 week cycle. Tabulate your results (post your daily diary at the Personal Training Logs section), and THEN determine what you can handle.
Now, get to work, and keep us advised on your progress.

[Rich_Hav]

You got it.

Thanks Coach.

Rich