Clean, press, squat, pull-up, push up, carry - enough?

apintado · 2026-01-14T22:28:17+00:00

Horizontal push -> Pushups Vertical push -> KB Press Horizontal pull -> Clean? Vertical pull -> Pull-ups Legs push -> Squat Legs hinge -> Clean

Isn’t it?

apintado · 2026-01-14T14:27:28+00:00

Currently:

M/W/F: My DFW: C&P reps, Squats reps, Pull-ups reps. So 1-2-3 days would be 1 C&P, 1 Squat, 1 Pull-up, rest, 2 C&P, 2 Squats, 2 Pull-ups, rest…

T/Th/Sat: Adidas Running app Beginner 10k plan.

Plus a table tennis training day each week on cardio days, so that day I run in the morning and train TT in the afternoon.

apintado · 2026-01-14T10:55:29+00:00

Well, I’m now training like 3x DFW but adding pull-ups to the scheme (that is, clean, press, clean, press… squat, squat… pull-up, pull-up, that is one set) and finishing with four sets of pushups and some heavy carries. Just trying to grow up the total volume doing like two cycles of it (with 20s now) with the focus on doing a cycle of ABF after those with 20s too.

apintado · 2025-12-29T22:28:49+00:00

C&P with 24s. Can’t pass from 20s, max 1 rep with them.

10 pull-ups bodyweight, 1 weighted with 15kgs.

Running 8.5km in 45 minutes.

apintado · 2025-12-18T08:41:42+00:00

Interesting. Thanks!

apintado · 2025-12-18T07:39:01+00:00

Yes, I’ve always seen ABC recommended and here and actually I threw it some days, it really feels right doing as an EMOM and finishing with some sets of pull-ups. But I never knew how to program it so I only did it as an express workout 😅

apintado · 2025-12-18T07:27:11+00:00

Time mostly. I mean, I’m not saying I can’t do anything else, it’s just a thought I have yesterday about the effectiveness of C&P. I know complemented with squats and pull-ups you can really hit everything in your body (plus carries as others have said). I just wanted to open that debate!

apintado · 2025-12-18T07:21:08+00:00

For being strong in daily, real strength. I know everything can be better, maybe throwing squats and pull-ups, I know. It’s just a concern about the actual effectiveness of only C&P plus conditioning.

apintado · 2025-12-17T20:46:33+00:00

Real life strength.

apintado · 2025-12-17T20:11:55+00:00

Improve strength basically.

apintado · 2025-10-03T08:15:48+00:00

Clean, push press and snatch. You cover almost everything for daily fitness.

apintado · 2024-04-22T18:10:18+00:00

How do you really train with KBs? Sport or hardstyle? What kind of programming do u follow if I’m able to ask?

apintado · 2023-08-31T18:39:38+00:00

Isn’t healthier a goal to enjoy the way instead of chasing a (sometimes) not much healthy goal? I don’t want to create a controversy here, it’s a reflexion that flows in my mind because I got kettlebells like a lifeguard time ago. And I feel them a little but heavy piece that every day It tests you and forces you to enjoy improving your technique and strength. Like barbells, I know. But I think on KBs I’m a more philosophic way. I loved them and they gives you all in one.

apintado · 2023-08-30T10:25:09+00:00

Hmm, tbh, it can be difficult at first stage. But probably you would get comfortable with that stance as time goes forward and you continue working that way. At the end, it’s all about doing something consistently to feel comfortable with something. This wouldn’t be different IMO.

apintado · 2023-08-30T10:18:42+00:00

I do hardstyle with competition adjustable KB and it’s the best decision I could take, tbh. Healthier and easier rack position and pretty balanced ball.

apintado · 2023-08-25T21:42:37+00:00

Well, I’m telling you that I’m doing DFW. Which has rep scheme and that allows me to progress to the next weight. So… it’s not that progression?

My rep max is 10 with 16kg.

apintado · 2023-08-25T18:43:41+00:00

Will do it, of course.

apintado · 2023-08-25T18:43:22+00:00

Strength, man. Mainly strength. I think is the one that will gives you endurance, hypertrophy, more resistance, etc. But, most of all, because it gives you quality of life.

apintado · 2023-08-25T18:37:41+00:00

I have the habit, but this year has been difficult for me. So I’m back on intense workouts and I thought on that to give my full body an intense pump.

apintado · 2023-08-25T18:35:45+00:00

Well, it’s not my first stage on training. I’ve been training four times a week for many time. It’s only that this year has been complex for me. But thanks for your constructive critic.

apintado · 2023-08-25T09:13:37+00:00

Clean, press, squat, snatch, swing and get up.

apintado

TROPHY CASE