Friday, December 30, 2011

PTTP-ES Week 3.0

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5+: Same volume and effort as three weeks ago. The mixed grip is easier. When the C-grip begins to slip, I'll change to the mixed grip.)

150lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: Same volume minus the rows and same effort as three weeks ago.)

24kg Swing x 20 on the minute x 4. Alternating ladders up and down, left and right.
(RPE 3.)

Thursday, December 29, 2011

PTTP-ES Week 2.8

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: Same volume, more effort than three weeks ago. The C-grip is beginning to slip. Tomorrow I'll back-off by using a mixed grip.)

145lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4. Alternating ladders up and down, left and right.
(RPE 3.)

Wednesday, December 28, 2011

PTTP-ES Week 2.6

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5: Same volume, more effort than three weeks ago.)

140lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

Tuesday, December 27, 2011

PTTP-ES Week 2.4

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 4+: Same volume and effort as three weeks ago.)

135lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

Monday, December 26, 2011

PTTP-ES Week 2.2

Power to the People with Easy Strength:
200lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE 4: Same volume and effort as three weeks ago. I am now using the traditional pronated, double-over, or C-grip style. It's noticeably tougher than the mixed-grip.)

130lb Thick-bar FP x 5,5,5
Rest 2-3 minutes between sets.
(RPE 5: More volume and effort than three weeks ago.)

Double 16kg Renegade Rows alternating L/R singles x 5 between floor-presses.
(RPE 6: Not my favorite movement. It is a weak link that I'll make stronger.)

Saturday, December 24, 2011

ROP Heavy 2 (32kg: 5x5)

32kg Clean & Press + Pull Ladders
5 fifteen-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 9+: Same volume, more effort than last week. In two weeks I'll improvise the Rite of Passage with some Easy Strength with the goals of keeping the Light days no higher than a 4, the Medium days no higher than a 6, and the Heavy days no higher than an 8 using my RPE scale. I will vary the weights used and keep the total time of the ladders as low as possible.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as last week.)

Thursday, December 22, 2011

Variety 2B

Circuit B:
16kg TGU x 2/2.
40kg Suitcase DL x 7 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.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume and effort as last week.)

Wednesday, December 21, 2011

ROP Medium 2 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 nine and a half-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: Same volume, less effort than last week.)

32kg Swing x 20 on the minute x 9.
(RPE 7: Same volume and effort as last week.)

Tuesday, December 20, 2011

Variety 2A

Circuit A:
24kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
Double 16kg Front Squat x 7 on the minute x 4.
36kg Loaded Cleans x 7 on the minute x 4.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: Same volume and effort as last week.)

Monday, December 19, 2011

ROP Light 2 (32kg: 5x3)

32kg Clean & Press + Pull Ladders.
5 six-minute ladders with 3 rungs (5 x 1,2,3).

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

32kg Snatch 4/4 on the minute x 9.
(RPE 6: Same volume, less effort than last week.)

Saturday, December 17, 2011

ROP Heavy 1 (32kg: 5x5)

32kg Clean & Press + Pull Ladders
5 fifteen-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 9: Same volume and effort as three weeks ago.)

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

Thursday, December 15, 2011

Variety 1B

Circuit B:
16kg TGU x 2/2.
40kg Suitcase DL x 7 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.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: More volume and effort than three weeks ago. Slightly varied.)

Wednesday, December 14, 2011

ROP Medium 1 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 nine and a half-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 9.
(RPE 7: Same volume, less effort than three weeks ago.)

Tuesday, December 13, 2011

Variety 1A

Circuit A:
24kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
Double 16kg Front Squat x 7 on the minute x 4.
36kg Loaded Cleans x 7 on the minute x 4.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume and effort than three weeks ago. Slightly varied.)

Monday, December 12, 2011

ROP Light 1 (32kg: 5x3)

32kg Clean & Press + Pull Ladders.
5 six-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 5+: Same volume, less effort than three weeks ago.)

32kg Snatch 4/4 on the minute x 9.
(RPE 6+: Same volume, less effort than three weeks ago.)

Friday, December 9, 2011

PTTP-ES Week 2.0

Power to the People Thick-bar Dead-lifts and Floor-presses:
240lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 5+)

150lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 5+)

Thursday, December 8, 2011

PTTP-ES Week 1.8

Power to the People Thick-bar Dead-lifts and Floor-presses:
230lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 5)

145lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 5)

Wednesday, December 7, 2011

PTTP-ES Week 1.6

Power to the People Thick-bar Dead-lifts and Floor-presses:
220lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4+)

140lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4+)

Tuesday, December 6, 2011

PTTP-ES Week 1.4

Power to the People Thick-bar Dead-lifts and Floor-presses:
210lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4+)

135lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4+)

Monday, December 5, 2011

PTTP-ES Week 1.2

Power to the People Thick-bar Dead-lifts and Floor-presses:
200lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4)

130lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

Friday, December 2, 2011

PTTP-ES Week 1.0

Power to the People Thick-bar Dead-lifts and Floor-presses:
200lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4)

130lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

Thursday, December 1, 2011

PTTP-ES Week 0.66

Power to the People Thick-bar Dead-lifts and Floor-presses with some ideas from "Easy Strength":
190lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 3+)

125lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)