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    ashley
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    Hi there guys, just a new take on the Marsh protocols, extending the protocol to 6 sets, dropping off the first set of 6 straight reps and then waving the 3’s, 2’s and 1’s, so a triple double single wave as follows:

    First Set: 3/3 with 15 seconds in between each group

    Second Set: 2/2/2 15 seconds rest in between each group

    Third Set: 1/1/1/1/1/1 with 10 – 15 seconds rest in between each rep

    Fourth Set: 3/3 with 15 seconds in between each group ( 2.5 kg from set one)

    Fifth Set: 2/2/2 15 seconds rest in between each group ( 2.5 kg from set two)

    Sixth Set: 1/1/1/1/1/1 with 10 – 15 seconds rest in between each rep ( 2.5 kg from set three)

    You could even wave it through one last block of 3 sets if you wish, depending on what else you had planned for the workout that day, having just done the above with knee high bar position on blocks for Split Snatch, we found a distinct increase on speed with extra weight on the bar for the second wave, my thanks for Luke again acting as a sounding board and willing participant in our ongoing research for the perfect program, cheers, ash

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