Moderate Day 4x7

Long Cycle 2x24kg/ 2 min @ 4 RPM x 3

Swings 32kg/ 10/10 x 3

Yaw Press 24kg/ 5/5 x 5

L-Pullups on Rings/ 6 x 4

Pistols + 15lbs/ 3/3 x 4

Compensatory Cooldown

I decided to try Scott Sonnon's 4x7 protocol. The protocol sounds absolutely genius, and from a physiological standpoint, makes perfect sense. Here's a link to his description of the protocol:

http://www.rmaxinternational.com/flowcoach/?p=224

And here's a link for the protocol description applied to kettlebell training:

http://www.rmaxinternational.com/flowcoach/?p=41