Rebel With A Kettlebell

PTTP-ES Week 5.0

2012-01-27T17:31:00.000-08:00

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

2012-01-26T17:23:00.000-08:00

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

2012-01-25T17:14:00.000-08:00

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

2012-01-24T05:30:00.000-08:00

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

2012-01-23T17:38:00.000-08:00

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)

2012-01-21T17:35:00.000-08:00

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

2012-01-19T05:45:00.000-08:00

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)

2012-01-18T18:20:00.000-08:00

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

2012-01-17T18:04:00.000-08:00

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)

2012-01-16T17:48:00.000-08:00

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)

2012-01-14T17:53:00.000-08:00

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

2012-01-12T18:04:00.000-08:00

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)

2012-01-11T17:27:00.000-08:00

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

2012-01-10T18:08:00.000-08:00

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)

2012-01-09T18:05:00.000-08:00

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

2012-01-06T18:17:00.000-08:00

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

2012-01-05T18:02:00.000-08:00

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

2012-01-04T17:12:00.000-08:00

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

2012-01-03T17:39:00.000-08:00

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

2012-01-02T17:00:00.000-08:00

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.)

PTTP-ES Week 3.0

2011-12-30T17:55:00.000-08:00

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.)

PTTP-ES Week 2.8

2011-12-29T17:40:00.000-08:00

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.)

PTTP-ES Week 2.6

2011-12-28T18:12:00.000-08:00

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.)

PTTP-ES Week 2.4

2011-12-27T17:41:00.001-08:00

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.)

PTTP-ES Week 2.2

2011-12-26T17:59:00.000-08:00

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.)

ROP Heavy 2 (32kg: 5x5)

2011-12-24T17:23:00.000-08:00

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.)

Variety 2B

2011-12-22T17:54:00.000-08:00

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.)

ROP Medium 2 (32kg: 5x4)

2011-12-21T17:48:00.000-08:00

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.)

Variety 2A

2011-12-20T18:13:00.000-08:00

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.)

ROP Light 2 (32kg: 5x3)

2011-12-19T17:58:00.000-08:00

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.)

ROP Heavy 1 (32kg: 5x5)

2011-12-17T17:30:00.000-08:00

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.)

Variety 1B

2011-12-15T17:53:00.000-08:00

ROP Medium 1 (32kg: 5x4)

2011-12-14T18:28:00.000-08:00

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.)

Variety 1A

2011-12-13T17:41:00.000-08:00

ROP Light 1 (32kg: 5x3)

2011-12-12T18:14:00.000-08:00

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.)

PTTP-ES Week 2.0

2011-12-09T17:54:00.000-08:00

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+)

PTTP-ES Week 1.8

2011-12-08T17:26:00.000-08:00

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)

PTTP-ES Week 1.6

2011-12-07T17:25:00.000-08:00

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+)

PTTP-ES Week 1.4

2011-12-06T17:55:00.000-08:00

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+)

PTTP-ES Week 1.2

2011-12-05T17:21:00.000-08:00

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)

PTTP-ES Week 1.0

2011-12-02T17:25:00.000-08:00

PTTP-ES Week 0.66

2011-12-01T17:56:00.000-08:00

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)

PTTP-ES Week 0.33

2011-11-30T17:52:00.000-08:00

Power to the People Thick-bar Dead-lifts and Floor-presses using a few ideas from the masterpiece of Pavel and Dan John's "Easy Strength Book" and "Easy Strength DVD Seminar" (ES):
180lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 3+)

120lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

ROP Practice & Test Day

2011-11-29T18:07:00.000-08:00

The (ROP) Rite of Passage from Enter the Kettlebell (ETK) practice of Loaded cleans and test of Clean & Presses, and Snatches.

32kg C&P 5L/5R (RPE: 6)
36kg Loaded cleans L/2, R/2
36kg C&P 3L/4R (RPE: 8. PR)
40kg Loaded cleans L/2, R/2
40kg C&P 1L/1R (RPE: 9. PR)
Finally pressed a kettlebell closest to half my body weight! Before I go up to a heavier kettlebell in my ROP practice, I'll continue with the 32kg until I can test the 36kg with at least 5L/5R.

It's been quite a while since I have used a 24kg in a snatch test. So, I decided to do the RKC 5-minute test with the 24kg.
24kg 5-minute Snatch Test:
10L/10R,
10L/10R,
10L,
Rest 45 seconds
10R/10L,
10R/10L,
6R/5L (RPE: 9)
101 reps in 5-minutes. Good for not training this test in many months.

PTTP Test and Practice Day

2011-11-28T17:55:00.000-08:00

Power to the People Dead-lifts and Side-presses:
Where stated in the warm-up progression to a PR, I am using a simulated "Thick bar" with the help from a pair of Fat Gripz.

200lb Thick-bar DL single x 2 (RPE: 4)
250lb Thick-bar DL single x 2 (RPE: 6: The grip is the weakest link when using the simulated thick bar. I almost lost it!)
300lb DL single x 2 (RPE: 7)
350lb DL x 1 (RPE: 9+: PR. I'll use about 50% of this 1RM but with the Fat Gripz to begin my next PTTP routine.)
Rest 2-3 minutes between sets and hang on the pull-up bar.

Side-Press warm-up progression to a PR:
65lb SP x 2/2 (RPE: 4)
75lb SP x 2/2 (RPE: 6)
85lb SP x 1/1 (RPE: 9. PR.)
Rest 3 minutes between sets.

Floor-press Practice:
130lb FP x 3 (RPE: 5)
170lb FP x 2 (RPE: 7)
200lb FP x 1 (RPE: 8. Everyone of these is a PR because I have never floor pressed and it's been over 30 years since I can remember benching.)
130lb Thick-bar FP x 3 (RPE: 6. With a little less weight, this will be the place to begin a "same but different" PTTP routine.)

Tomorrow is a Rite of Passage (ROP) Test Day.

ROP Heavy 16 (32kg: 5x5)

2011-11-26T17:05:00.000-08:00

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: More volume, less density, same effort as last week.)

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.)

Variety 16B

2011-11-24T18:28:00.000-08:00

ROP Medium 16 (32kg: 5x4)

2011-11-23T18:34:00.000-08:00

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

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

Variety 16A

2011-11-22T18:04:00.000-08:00

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.
24kg Snatch Alternating L/R x 10 on the minute x 4.
(RPE 4+: Same volume and effort as last week.)

ROP Light 16 (32kg: 5x3)

2011-11-21T18:13:00.000-08:00

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 Wide pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as last week.)

32kg Snatch 4/4 on the minute x 9.
(RPE 7: Same volume, less effort than last week.)

ROP Heavy 15 (32kg: 5x4)

2011-11-19T17:57:00.000-08:00

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

BW Pull Rung type:
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: Same volume, less effort than 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.)

Variety 15B

2011-11-17T17:17:00.000-08:00

ROP Medium 15 (32kg: 6x3)

2011-11-16T17:59:00.000-08:00

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

BW Pull Rung type:
1 Pull-up
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Same volume, more effort than three weeks ago.)

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

Variety 15A

2011-11-15T17:41:00.000-08:00

ROP Light 15 (32kg: 6x2)

2011-11-14T18:12:00.000-08:00

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

BW Pull Rung type:
2 Pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as three weeks ago.)

32kg Snatch 4/4 on the minute x 9.
(RPE 8: Same volume, more effort than three weeks ago.)

PTTP Week 16

2011-11-11T17:21:00.000-08:00

Power to the People Dead-lifts and Side-presses:
320lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 9: More volume and effort than last week.)

75lb SP x 5,4,4,4
Rest 3 minutes between sets.
(RPE: 9: Less volume, more effort than last week.)

PTTP Week 15.8

2011-11-10T17:33:00.000-08:00

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume and effort than last week.)

75lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 8: More volume and effort than last week.)

PTTP Week 15.6

2011-11-09T18:02:00.000-08:00

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume, same effort as last week.)

75lb SP x 4,4,4,3
Rest 3 minutes between sets.
(RPE: 7+: More volume and effort than last week.)

PTTP Week 15.4

2011-11-08T18:16:00.000-08:00

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume and effort than last week.)

70lb SP x 5,5,4,4
Rest 3 minutes between sets.
(RPE: 6+: More volume and effort than last week.)

PTTP Week 15.2

2011-11-07T17:41:00.000-08:00

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

70lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 6: More volume, same effort as last week.)

PTTP Week 15

2011-11-04T18:10:00.000-07:00

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 8+: Same volume, more effort than three weeks ago.)

70lb SP x 6,5,4,4
Rest 3 minutes between sets.
(RPE: 8: More volume and effort than three weeks ago.)

PTTP Week 14.8

2011-11-03T17:43:00.000-07:00

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume and effort as three weeks ago.)

70lb SP x 5,4,4,4
Rest 3 minutes between sets.
(RPE: 7: More volume, same effort as three weeks ago.)

PTTP Week 14.6

2011-11-02T18:12:00.000-07:00

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

70lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 6+: More volume, same effort as three weeks ago.)

PTTP Week 14.4

2011-11-01T18:17:00.000-07:00

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

70lb SP x 5,4,3
Rest 3 minutes between sets.
(RPE: 6: More volume, same effort as three weeks ago.)

PTTP Week 14.2

2011-10-31T18:14:00.000-07:00

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 5+: Same volume and effort as three weeks ago.)

70lb SP x 5,3,3
Rest 3 minutes between sets.
(RPE: 6: More volume and effort than three weeks ago.)

ROP Heavy 14 (32kg: 5x4)

2011-10-29T17:31:00.000-07:00

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

BW Pull Rung type:
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9+: More volume and effort than last week.)

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

Variety 14B

2011-10-27T17:50:00.000-07:00

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.
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 more or less, less effort than last week. I am skipping the rope because I am not very good (Pun intended). I think I'll just practice jumping rope once a month or so.

ROP Medium 14 (32kg: 6x3)

2011-10-26T18:15:00.000-07:00

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

BW Pull Rung type:
1 Pull-up
3 Chin-ups
4 Narrow pull-ups
(RPE 7: More volume, same effort as last week.)

32kg Swing x 20 on the minute x 9.
(RPE 7+: More volume, same effort as last week.)

Variety 14A

2011-10-25T17:58:00.000-07:00

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 4+: Same volume, less effort than last week.)

ROP Light 14 (32kg: 6x2)

2011-10-24T17:21:00.000-07:00

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

BW Pull Rung type:
2 Pull-ups
3 Chin-ups
(RPE 6: More volume, same effort as last week.)

32kg Snatch 4/4 on the minute x 9.
(RPE 7: More volume, same effort as last week.)

ROP Heavy 13 (32kg: 5x4)

2011-10-22T18:02:00.000-07:00

32kg Clean & Press + Pull Ladders
5 thirteen-minute ladders with 4 rungs (5 x 1,2,4,5).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8+: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 9+: Same volume, more effort than three weeks ago. Swing low!)

Variety 13B

2011-10-20T17:57:00.000-07:00

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 13 (32kg: 6x3)

2011-10-19T18:32:00.000-07:00

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: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 8.
(RPE 7+: Same volume, less effort than three weeks ago.)

Variety 13A

2011-10-18T18:19:00.000-07:00

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 and effort as three weeks ago.)

ROP Light 13 (32kg: 7x2)

2011-10-17T17:27:00.000-07:00

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 6: Same volume, more effort than three weeks ago.)

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

PTTP Week 14

2011-10-14T18:27:00.000-07:00

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 4 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume, less effort than last week.)

75lb SP x 4,3,3,2
Rest 3 minutes between sets.
(RPE: 7+: More volume and effort than last week.)

PTTP Week 13.8

2011-10-13T18:06:00.000-07:00

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 4 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume and effort than last week.)

75lb SP x 3,3,3,2
Rest 3 minutes between sets.
(RPE: 7: More volume and effort than last week.)

PTTP Week 13.6

2011-10-12T18:16:00.000-07:00

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.)

70lb SP x 5,4,3,3
Rest 2 minutes between sets.
(RPE: 6+: More volume and effort than last week.)

PTTP Week 13.4

2011-10-11T18:12:00.000-07:00

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 and effort than last week.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 6: More volume and effort than last week.)

PTTP Week 13.2

2011-10-10T18:13:00.000-07:00

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 5+: More volume, same effort as last week.)

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

PTTP Week 13

2011-10-07T17:25:00.000-07:00

Power to the People Dead-lifts and Side-presses:
320lb DL single x 3,2,1
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 9: Less volume, more effort than three weeks ago.)

75lb SP x 3,3,2,2
Rest 2 minutes between sets.
(RPE: 7: Less volume and effort than three weeks ago.)

PTTP Week 12.8

2011-10-06T18:35:00.000-07:00

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: Less volume and effort than three weeks ago.)

70lb SP x 5,4,3,3
Rest 2 minutes between sets.
(RPE: 6+: Less volume and effort than three weeks ago.)

PTTP Week 12.6

2011-10-05T17:20:00.000-07:00

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: Less volume and effort than three weeks ago.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 6: Less volume and effort than three weeks ago.)

PTTP Week 12.4

2011-10-04T17:59:00.000-07:00

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 5+: Less volume and effort than three weeks ago.)

70lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6: Less volume and effort than three weeks ago.)

PTTP Week 12.2

2011-10-03T17:23:00.000-07:00

Power to the People Dead-lifts and Side-presses:
260lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 5+: Less volume and effort than three weeks weeks ago.)

70lb SP x 4,3,2
Rest 2 minutes between sets.
(RPE: 5+: Less volume and effort than three weeks weeks ago.)

ROP Heavy 12 (32kg: 5x4)

2011-10-01T18:29:00.000-07:00

32kg Clean & Press + Pull Ladders
5 thirteen-minute ladders with 4 rungs (5 x 1,2,4,5).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9+: More volume and effort than last week. The last repetition of the last rung of the last ladder on both sides were side-presses.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8+: More volume, same effort as last week.)

Variety 12B

2011-09-29T18:00:00.000-07:00

ROP Medium 12 (32kg: 6x3)

2011-09-28T17:47:00.000-07:00

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

2011-09-27T18:14:00.000-07:00

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)

2011-09-26T17:40:00.000-07:00

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)

2011-09-24T17:32:00.000-07:00

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

2011-09-22T17:56:00.000-07:00

ROP Medium 11 (32kg: 7x2)

2011-09-21T17:29:00.000-07:00

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

2011-09-20T17:26:00.000-07:00

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)

2011-09-19T18:10:00.000-07:00

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

2011-09-16T17:48:00.000-07:00

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

2011-09-15T18:12:00.000-07:00

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

2011-09-14T17:46:00.000-07:00

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

2011-09-13T17:50:00.000-07:00

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

2011-09-12T17:51:00.000-07:00

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.)