Invert, Always Invert
Invert, always invert.
Mathematician, Carl Jacobi was a big fan of attacking problems from a different angle and suggested that when you get stuck solving a problem, you should try to solve the inverse problem. He was a big fan of changing coordinate systems - he even invented the Jacobian for changing coordinate systems, so he might be a little biased.
I've love this quote and it's how I've always sovled problems. Sometimes time you solve the inverse problem, somtimes you start at the back and work the other direction, sometimes you work middle out. I'm sure it's annoying to my coworkers when we start talking about a problem and I redefine it to be a different problem, but that's the way my brain works.
We are now going to invert our S&C program for the next 8-week cycle. It was: heavy barbell + high-rep kettlebell, now it will be heavy kettlebell + high-rep barbell.
For the last 18 months or so we've been on the push-pull-squat barbell cycle as the start of the workout. We'll still follow the same cycle, but it will be kettlebell presses, cleans, snatches, and squats. June will be 8's, July will be 5's just like if it were the barbell. You don't have the resolution in weights with kettlebells that you do for barbells, so if you're between weights, go down a full step (or half-step, if I have the bell). For each rep scheme, choose the heaviest weight that you'll never miss a rep. For presses, if your current bell is too light but you can't make the jump to the next bell then add a full set (4x8 or 6x5 insteand of 3x8 or 5x5, respectively). After a couple of weeks, you should be able to jump up.
What about warm-ups? Keep it quick. I suggest the following: 10 hand-to-hand swings at a light weight. A few pull-ups. 10 heavy swings. One set of the movement-of-the-day a bell or two light. Then hit the main workout. That's all I do. It gets the blood moving and it gets you primed for the big weight. You don't need much of a warm-up, it just sucks time and attention from the day.
After the kettlebell work, we move to the barbell. Just like the last cycle, we'll have "heavy", "medium", and "light" weights. I suggest the 60-70% range for "light", 75-85% for "medium", and 90%+ for "heavy". But don't get tied to those weights, as always, judge your overall level of recovery and stress including (or especially) non-gym stress. It all counts!
Every third day will be AGT - that's what makes you awesome, so don't skip those.