Although, I am not CW, I did begin the TTT. Let me first say that my legs have been screaming bloody murder all 2 weeks I have been doing this. I have been upping the weights each time and quite frankly am sick of walking like a geriatric bastard for the 2 days after. I have to admit, the endurance work out has me sweating like a hooker in church. CW you sick bastard…you punish…
Anyways down to the questions. I take the reverse lunges as alternating just as you are to alternate the standing shoulder presses. I think that if you were to do 24 reps on one leg at a time you might just fall over from lactic acid build up. These are painful! Especially when your legs are hurting. The light cardio does help alot though.
So to answer your question, I would have to say do each alternating.
As for the shoulder exercise…why not keep the raises? Why substitute. I am assuming if you can do lunges you can also use dumbells for the raises…? Just wondering why you’d want to substitute for this exercise.
I don’t understand why CW suggests doing decline bench, but I do the program as is. He wouldn’t write a program without thinking about the exercise choices…there must be a specific idea in mind. He might be giving and easier exercise superset with a hard one so that the program is doable. Although…squats and pull ups is no easy combo…especially when going for strength…bah!
Just my two cents on the program.
BTW…for anyone reading this thread, this is an insanely fun program to do. I especially like the last day of training when you do alot of bodyweight stuff. Its fun to jump from boxes! Also to push up from the ground…and even though it looks easy to do…you’ll sweat and the next day will be pretty soar. This is my first time trying conjugate and I have to say, its very fun and keeps things interesting. Each day you go into the gym its like starting a new program…that is one of the best things.
Hope that answers your questions…