Formosa Fitness

This kettlebell program got posted over at Irongarm:

Level 1 1 minute each hand rest 2 minutes
Level 2 1 minute each hand rest 1:30
Level 3 1 minute each hand rest 1 minute
Level 4 1 minute each hand rest 30 seconds
Level 5 1:30 each hand rest 2 minutes
Level 6 1:30 each hand rest 1:30 minutes
Level 7 1:30 each hand rest 1 minutes
Level 8 1:30 each hand rest 30 seconds
Level 9 2:00 each hand rest 2 minutes
Level 10 2:00 each hand rest 1:30
Level 11 2:00 each hand rest 1 minutes
Level 12 2:00 each hand rest 30 seconds
Level 13 2:30 each hand rest 2 minutes
Level 14 2:30 each hand rest 1:30
Level 15 2:30 each hand rest 1 minutes
Level 16 2:30 each hand rest 30 seconds
Level 17 3:00 each hand rest 2 minutes
Level 18 3:00 each hand rest 1:30
Level 19 3:00 each hand rest 1 minutes
Level 20 3:00 each hand rest 30 seconds

The RPMs
One arm jerk (OAJ) 4-16 RPMS
Snatch 12-16 RPMS
One arm long cylce (OALC) 4-10 RPMs

It's a good GS progression that builds volume through time. This kind of progression is kind of hard to figure out on your own. I saw a question about it yesterday on the IKFF Facebook page. So here's how to do it: pick you exercise and start the level you're at. Obviously start at level one if this is new to you. Work at the listed reps per minute. After the time has elapsed, switch hands and do the same then rest for the time suggested. Repeat as desired. Work your way up the levels as you progress. Have fun.