Two exercises were performed three times a week in a volume-randomized, time-constrained progression.

Different, eh?

The volume of the training days is separated into heavy, light, and medium, and a die roll is used to randomize the time-constrained work. One goblet squat and five two-arm swings are performed for as many sets as possible within the time frame without violating a StrongFirst Stop Sign (included in the StrongFirst App in the Enter StrongFirst App document). That heavy day volume will determine the light and medium day volume. The rest of the instructions are included in the practice description on the app.

Contrast this with the Swing + Press Sandwich—Part I program, which uses similar exercises but is structured into a program instead of a practice.

Sets of military press ladders are alternated with sets of two-arm swings in a structured 5-week progression and specific session volume:

Week #1

Session A—Heavy: (2, 4, 6)/2

Session B—Medium: (2, 4, 6)/2

Session C—Heavy: (2, 6)/3

Week #2

Session A—Medium: (2, 6)/3

Session B—Heavy: (2, 4, 6)/3

Session C—Medium: (2, 4, 6)/3

You can see the rest of the description and progression in the StrongFirst App.