What's a Bryce Lane format? I dunno who that is or what he does. Spare me the googling.
Bryce Lane’s 50/20: basically, you do fifty reps of the lift of your choosing in twenty minutes. You can do it “on the minute”, using ladders, straight sets, descending sets... it does not matter.
This blog entry from a former IGx member might pique your interest: https://sustainableevolution.wordpress. ... 0-program/
The progression I favor when doing the Armor Building Complex (2 cleans, 1 push press, 3 front squats) is this: start doing five repeats of the ABC complex (that’s 10 cleans, 5 push presses and 15 front squats total), resting as little as possible between iterations while avoiding at all costs the metcon effect
. Something like 30-90 seconds between rounds would be fine. This should not become a Crossfit-esque workout.
During the following sessions keep adding rounds until you can do 15 iterations somewhat easily (that’s 30 cleans, 15 push presses and 45 deceptively hard front squats in a very small time frame),then bump the load a bit and start over at 5 rounds.
If you don’t have heavier bells around, you can try to manipulate the rep sequence: instead of doing 2-1-3, try to do 4-2-6 or even 6-3-9 (this is A LOT of time compressed training volume).
Strongfirst’s Strength Aerobics is fine too: grab a kettlebell you can easily press for at least eight reps and do one clean, one press and one front squat. Rest briefly without putting the bell on the floor and repeat the sequence using your other arm. And keep going at it for ten, fifteen or twenty minutes, at the pace of your choosing, without putting the bell down until you finish the workout.