I'm still very much in the process of working out a 4x7 programme that will work for me. From everything I've researched over at the RMAX forums and elsewhere on the web a possible schedule for using the 4x7 with kettlebells would be something like this:
No Intensity day: Joint Mobility (I recommend Intuflow)
Low Intensity day: Compensatory recovery such as yoga
Moderate Intensity: Lower rep kettlebell work with a focus on assistance lifts or strength oriented work.
High Intensity day: Typical GS / metcon type work like timed sets or AKC protocol
My session yesterday within this type of framework can thus easily be seen as a high intensity day because of the endurance focus. At this point in time my thoughts on medium / high intensity days is to either use the non-competition lifts on the medium day and the classic three competitive lifts on the high intensity day. This will still allow me to stick to the AKC protocol. Another alternative would be to do heavier but lower rep work on the medium day (also within an AKC framework) and the classic high rep / lower weight work on the high intensity day. Anyway, enough rambling for today. We'll see where this goes. Here is my session for today:
Intuflow beginner level
16kg / 3 minute sets / 1 minute rest
Prasara for 6 rounds.
I enjoyed the session and I'm particularly glad that I finally made the AKC rep range on the long cycle. I can probably start thinking about cutting another 30 seconds off my rest periods within the next week or two.