Variety 12B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume and effort as last week.)

ROP Medium 12 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 eight-minute ladders with 3 rungs (6 x 1,2,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
(RPE 7: More volume and effort than last week.)

32kg Swing x 20 on the minute x 8.
(RPE 8: More volume and effort than last week.)

Variety 12A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume, less effort than last week.)

ROP Light 12 (32kg: 7x2)

32kg Clean & Press + Pull Ladders
7 four and a half-minute ladders with 2 rungs (7 x 1,3).

BW Pull Rung type:
1 Pull-up
3 Wide pull-ups
(RPE 5+: More volume and effort than last week.)

32kg Snatch alternating L/R x 7 on the minute x 10.
(RPE 7: More volume, same effort as last week.)

ROP Heavy 11 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 10-minute ladders with 3 rungs (6 x 1,3,5).

BW Pull Rung type:
1 Pull-up
3 Wide pull-ups
5 Chin-ups
(RPE 9: Less volume and density, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: More volume and effort than three weeks ago.)

Variety 11B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume and effort as three weeks ago.)

ROP Medium 11 (32kg: 7x2)

32kg Clean & Press + Pull Ladders
7 six-minute ladders with 2 rungs (7 x 2,3).

BW Pull Rung type:
2 Wide pull-ups
3 Chin-ups
(RPE 6: Less volume, density, and effort than three weeks ago.)

32kg Swing x 20 on the minute x 7.
(RPE 7+: Less volume, same effort as three weeks ago.)

Variety 11A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5+: Same volume, more effort than three weeks ago.)

ROP Light 11 (32kg: 8x2)

32kg Clean & Press + Pull Ladders
8 four-minute ladders with 2 rungs (8 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
(RPE 5: Less volume, density, and effort than three weeks ago.)

32kg Snatch alternating L/R x 6 on the minute x 10.
(RPE 7: Less volume and effort than three weeks ago..)

PTTP Week 12.0

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume, same effort as last week.)

75lb SP x 5,3,3,2
Rest 2 minutes between sets.
(RPE: 9: More volume and effort than last week.)

PTTP Week 11.8

Power to the People Dead-lifts and Side-presses:
295lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume and effort than least week.)

70lb SP x 5,4,4,3
Rest 2 minutes between sets.
(RPE: 7+: More volume, same effort as last week.)

PTTP Week 11.6

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume and effort than last week.)

75lb SP x 4,4,3,2
Rest 2 minutes between sets.
(RPE: 8: More volume, same effort as last week.)

PTTP Week 11.4

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume and effort than last week.)

75lb SP x 4,3,3,2
Rest 2 minutes between sets.
(RPE: 8: More volume, same effort as last week.)

PTTP Week 11.2

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, same effort as last week.)

70lb SP x 6,5,4
Rest 2 minutes between sets.
(RPE: 8: More volume, same effort as last week.)

PTTP Week 11.0

Power to the People Dead-lifts and Side-presses:
295lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: Same volume and effort as three weeks ago.)

75lb SP x 4,3,3,2
Rest 2 minutes between sets.
(RPE: 8: Same volume, less effort than three weeks ago.)

PTTP Week 10.8

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume and effort as three weeks ago.)

70lb SP x 4,4,4,3
Rest 2 minutes between sets.
(RPE: 7+: More volume, less density, and effort than three weeks ago.)

PTTP Week 10.6

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: Same volume and effort as three weeks ago.)

75lb SP x 4,3,2,2
Rest 2 minutes between sets.
(RPE: 8: Same volume and effort as three weeks ago.)

PTTP Week 10.4

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: Same volume and effort as three weeks ago.)

75lb SP x 3,3,2,2
Rest 2 minutes between sets.
(RPE: 8: Less volume and effort than three weeks ago.)

PTTP Week 10.2

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6: Same volume and effort as three weeks ago.)

70lb SP x 6,4,3
Rest 2 minutes between sets.
(RPE: 8: Same volume and effort as three weeks ago.)

ROP Heavy 10 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 eleven and a half-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8: Same volume, more density, less effort than last week.)

28kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8: Same volume, less effort than last week.)

Variety 10B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Less volume and effort than last week.)