20-Minute Muscle Builder - 2 Questions

Training
1

Hello Coach Thibadeau,

I plan to start your 20-MMB program next week, after I test my current maxes. I will be doing to option of all 4 movements 3 days a week, and have 2 questions I was hoping you could answer.

  1. I have recently begun doing the Power Snatch from the Hang at the beginning of my routine and would like to keep it. Could you recommend a rep scheme that would allow me to keep this movement at the start, so that I can keep practicing it without exhausting myself? Even if I keep it as an activation exercise.

  2. Doing the 3-day option, if i find that I have an 4th (or even 5th) day to get in the gym some weeks, would I be safe too do the program those days, even if it is not a regular occurrence? I would like to assume the answer is yes since you did recommend doing 2-a-days 6 days a week, but I’m not sure if having all 4 movements in one session may effect this, or if the odd 4th day may mess up my energy levels and recovery.

Thank you for any assistance you can give.

2

[quote]DGarcia wrote:
Hello Coach Thibadeau,

I plan to start your 20-MMB program next week, after I test my current maxes. I will be doing to option of all 4 movements 3 days a week, and have 2 questions I was hoping you could answer.

  1. I have recently begun doing the Power Snatch from the Hang at the beginning of my routine and would like to keep it. Could you recommend a rep scheme that would allow me to keep this movement at the start, so that I can keep practicing it without exhausting myself? Even if I keep it as an activation exercise.
    [/quote]

Day 1: 5 x 3 @ 70%
Day 2: 5 x 2 @ 80%
Day 3: 5 x 2 @ 70%

Add 5lbs (2.5lbs per side) every week as long as speed and technique are maintained.

[quote]DGarcia wrote:
2) Doing the 3-day option, if i find that I have an 4th (or even 5th) day to get in the gym some weeks, would I be safe too do the program those days, even if it is not a regular occurrence? I would like to assume the answer is yes since you did recommend doing 2-a-days 6 days a week, but I’m not sure if having all 4 movements in one session may effect this, or if the odd 4th day may mess up my energy levels and recovery.

Thank you for any assistance you can give. [/quote]

The volume is low enough, even at 4 movements per day to do 4 days… if you do a fifth day I would do bonus work (muscles you feel are neglected) instead.

3

Thank you very much as always.

4

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