For those familiar with ETK, you'll know this drill for your timed swings and snatches.
Once you've got this method down, you'll be unstoppable with three different methods for taking control of your training system: general timed swings cycling the intensity for each workout; using your VO2 Cadence for getting your heart into gear; and now using a pair of dice to keep things interesting and random.
Remember, the point of these challenges is to get people to try something different to typical workout methods that lead to bordom, overtraining, or just plain silliness in an attempt to keep the body guessing with crazy routines that take forever to do.
Like the other methods, the Toss of the Dice is a personalized system that provides the maximum benefit with minimal wasted effort, which is why we chose KBs in the first place
Here's the basic idea: when you're wondering how many minutes to go for, take out a par of dice. Give them a toss, and like Mallarme, commit to what chance gives you, while staying within your intensity cycle. For example, on your medium intensity day, you roll a 7, which means you'll do around 70% of your max. On your light day, you might get lucky and roll a 3, which means 50% of your max. Don't worry about not getting in your numbers, because, as it turns out, on your max day, you rolled double sixes, which means shoulder to the wheel and go for it! Leave nothing for the devil! And because you had such an easy time of it on your other two workouts, you're sure to go for it; trust me.
Because you've already done the April Challenge you know how to test yourself for your max using swings or snatches for a predetermined amount of time, so figuring out what your number with the time derived from the dice is just a simple matter of figuring out the average (yep, you guessed it Liz, more math!)
For example, if on your test day for your regular swing limit, you went for 10 minutes and got 250 as a max. On the day you rolled a 7 for your medium intensity day, it works out that you would have to manage about 123. I got this number this way: 250x7/10=175, which would be the max number of reps for 7 minutes. Now Times this number by 70%, giving you the number 122.5; round it up, and there you have 123! Golden. No worries.
Short form: 250x7/10x70%=123 Got it?!?!
So now, on your swing or snatch days, you should have one day free to work on your timed limits; one day to work on your VO2; and one day to work on the Dice, keeping you from overtraining, while helping you become more in tune with your body and progressing that much fast. It's your choice how you want to work it.
If there's one day a week you constantly have trouble finding the energy to do a KB workout, use the the Dice as an opportunity to get it in there, without much stress. You're under no obligation to do anything else; but if you're using on your regular days, be sure to get your grinds and presses in, especially if you roll a low number!
As always, if you have any questions, be sure to post away. Remember, you're using information usually only reserved for the elite of the elite, and as far as I'm concerned, you're it!!! You're the best of the best, and together, we're gonna show everyone why that is so! Like the poem, time to get off the page and into your life! Gambate everyone!!!