PTTP/ES Week 5.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 190lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Less volume and effort than last week.)

135lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Less volume, same effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. More volume and effort than last week.)

PTTP/ES Week 5.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 180lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Less volume and effort than last week.)

130lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Less volume, same effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. More volume and effort than last week.)

PTTP-ES Week 5.0

Power to the People with Easy Strength:
250lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 6+: Same volume, more effort than three weeks ago.)

155lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 6: Same volume, more effort than three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

Since my CNS is feeling overused, I will rotate or change some movements and use an average range of 70% 1RM intensity next week. So, this would be around 180lbs for the thick-bar dead-lift, 245lbs for the regular dead-lift, 140lbs for the thick-bar floor-press, and 65lbs for the side-press.

PTTP-ES Week 4.8

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago. Mixed grip on the dead-lift.)

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

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.6

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 6: Same volume and effort as three weeks ago.)

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

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.4

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

140lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.2

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

135lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+. More volume and effort than three weeks ago.)

ROP-ES Heavy 4 (24kg: 5x5)

Rite of Passage with Easy Strength (60% 1RM):
24kg Clean & Press + Pull Ladders
5 ten 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 7+: Same volume, less effort than last week.)

24kg Swing x 20 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort as last week.)

Variety 4B

Circuit B:
16kg TGU x 2/2.
40kg Push-press x 1L/1R on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL 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, same effort as last week.)

ROP-ES Medium 4 (28kg: 5x4)

Rite of Passage with Easy Strength (70% 1RM):
28kg Clean & Press + Pull Ladders
5 eight 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 5+: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 10.
(RPE 7: Same volume and effort as last week.)

Variety 4A

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

ROP-ES Light 4 (32kg: 5x3)

Rite of Passage with Easy Strength (80% 1RM):
32kg Clean & Press + Pull Ladders.
5 six and a half-minute ladders with 3 rungs (5 x 1,2,3).

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

32kg Snatch 4/4 on the minute x 8.
(RPE 5: Same volume, less effort than last week.)

ROP-ES Heavy 3 (24kg: 5x5)

Rite of Passage with Easy Strength (60% 1RM):
24kg Clean & Press + Pull Ladders
5 ten 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: Less volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, less density and effort than three weeks ago.)

Variety 3B

Circuit B:
16kg TGU x 2/2.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL 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 three weeks ago.)

ROP-ES Medium 3 (28kg: 5x4)

Rite of Passage with Easy Strength (70% 1RM):
28kg Clean & Press + Pull Ladders
5 eight 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 6: Less volume and effort than three weeks ago.)

28kg Swing x 20 on the minute x 10.
(RPE 7: Less volume, same effort as three weeks ago.)

Variety 3A

Circuit A:
24kg TGU x 2/2.
Double 16kg Front Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 2/2.
36kg Loaded Cleans x 7 on the minute x 2/2.
20kg Alternating L/R Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume, same effort as three weeks ago.)

ROP-ES Light 3 (32kg: 5x3)

Rite of Passage with Easy Strength (80% 1RM):
32kg Clean & Press + Pull Ladders.
5 six and a half-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4+: Same volume, less density and effort than three weeks ago.)

32kg Snatch 4/4 on the minute x 8.
(RPE 5+: Less volume and effort than three weeks ago.)

PTTP-ES Week 4.0

Power to the People with Easy Strength:
250lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: More volume and effort than last week. Used mixed grip.)

155lb 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, same effort as last week.)

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

PTTP-ES Week 3.8

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+: More volume, less effort than last week. Because I used a mixed grip on the dead-lift.)

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+: More volume, same effort as last week.)

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

PTTP-ES Week 3.6

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: More volume and effort than last week.)

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, same effort as last week.)

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

PTTP-ES Week 3.4

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: More volume and effort than last week.)

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, less effort than last week.)

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

PTTP-ES Week 3.2

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+: More volume and effort than last week.)

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, same effort as last week.)

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