TGU, PTTP, and Goblet squats

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
275lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 8

ROP Medium day that seemed Heavy.

I was short on time today so I set my rest periods to 1:00 - 1:10 between ladders. This is what made the routine seem heavy. Very efficient!

24kg C&P + Pull Ladders

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-up
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 8

Variety Day with TGU, PTTP, and Goblet squats

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
270lb DL x 5
Rest 3 min
245lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 7
Hindu Squat x :20 on :10 off x 1

ROP Light day with the New RKC Snatch Test

Rest periods were 1:00 between ladders and I chose not to use the 32kg for first rungs because I wanted to do the New and Improved RKC Snatch Test. My goal for my current weight is about 82 reps. See first impression comments below.

24kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

New RKC Snatch Test Goal (82 reps)
9L&R on the minute x 2
8L&R on the minute x 3
Total = 84 reps

My first impression of the new protocol is that it was much easier on the grip, but I may have 'cheated' on the motionless top position by rushing through. I had about 12-15 seconds remaining on the minute to 'rest', which was nice! I can see where it would be tough to remain motionless, count, and breath if you don't have the proper equipment and/or technique. So, that's where a Gymboss and low repetition sets can help a little and a video camera would help a lot. I plan on doing this many more times in the future. My lungs will appreciate it very much!

ROP Medium-Heavy day again.

This was supposed to be a Heavy day, but since my Medium day was heavier than it should, I thought I'd do the same but different today. A little 'heavier' on the C&Ps and 'lighter' on the swings, weight and time wise, respectively. What does it matter? I define what is heavy or light for me anyway and sometimes the plan must be slightly tweaked.
And so I did!
:p

24kg w/32kg C&P + Pull Ladders

Rest periods were 1:45 between ladders and used 32kg for all first rungs.

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-up
3 Chin-ups
4 Close-grip pull ups

32kg Swings x 20 on the minute x 5

Variety Day: Goblet w/Hindu Tabata Style

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
270lb DL x 5
Rest 3 min
245lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 5
Hindu Squat x :20 on :10 off x 3

ROP Medium-Heavy day, for me...

With slight DOMS in my legs, I did add another rung to the C&Ps. It's a good thing I didn't add the 32kg on the first rung because my legs were pumped after today's session. Can't wait for what tomorrow brings! :)

24kg C&P + Pull Ladders
Rest periods were 1:40 between ladders.

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-up
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 9

Variety Day Experiment

Last week I had DOMS, which I blamed on the heavy swing finishers. So, this week I'll replace those swings with goblet squats Tabata style for my variety days. Today was proof that I'll have to play with the proper weight in order to last the full 4 minutes without going lighter, slower, or quitting.
:)

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
265lb DL x 5
Rest 3 min
240lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on :10 off x 2
16kg Goblet Squat x :20 on :10 off x 3
Hindu Squat x :20 on :10 off x 3

ROP Medium-light day

Rest periods were 1:20 between ladders and used 32kg for all first rungs.

24kg w/32kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
4.5 rounds = 90 Snatches

Today was ROP heavy day.

I shortened the rest periods to 1:10 between ladders and added the 32kg for all first rungs.

24kg w/32kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

34kg Swing x 20 on the minute x 6

The same but different.

Variety Day w/DOMS:

32kg TGU singles x 2L&R
Rest 3 min

265lb DL x 5
Rest 3 min
240lb DL x 5
Rest 3 min

32kg Swings x 15 on the minute x 6

The DOMS were on my hammies today.

I'm going to blame it on the heavy swings from yesterday, not the dead lifts.
:)

Today was ROP medium day. So, I shortened the rest periods to 1:20 between ladders.

24kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

24kg Swing x 20 on the minute x 8

A different kind of Variety Day for me.

I am going to be doing a couple TGU warm-ups, PTTP DLs, and then a heavy swing finisher for most of my variety days.

32kg TGU singles x 2L&R
Rest 2 min

260lb DL x 5
Rest 2 min
235lb DL x 5
Rest 3 min

40kg Swings x 15 on the minute x 6

ETK Rite Of Passage (ROP)

ETK ROP: 24kg C&P + Pull Ladders

5 ladders
3 Rungs

All pulls were under the chin:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
3.5 rounds = 70 Snatches

ETK Rite Of Passage "Test"

Four more days of not much of any kind of training. Today I "tested" my ROP with a 24kg, excluding the real test of 200 snatches in 10 minutes and pressing half of my body weight with each arm. I have a long way to go!

Wall Squats, 16kg Halos, Pumps x 10

ETK ROP: 24kg C&P + Pull Ladders

5 ladders
3 Rungs

I concentrated on pulling the bell down into the racked postion. I took 90 seconds rest between ladders, where I used to take two minutes. Beads of sweat began to flow on the third ladder. No failure, but still not ready to raise the rungs. Good test.

All pulls were under the chin:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
3.5 rounds = 70 Snatches

I will begin the ROP/24kg on Monday with 5 ladders and 3 Rungs until I can comfortably drop my rest time to 1 minute.

Look into the future to see a more recent Rite Of Passage C&P and 5-minute snatch Test, click here. For the 10-minute snatch test (SSST), click here.

The plan is to 'rest' tomorrow, then MVO2 on Saturday. I love clearing out my dust-filled lungs! :)

After three days off from using the kettlebell,

I decided to test my C&P with a 24kg because of no pressing progress with the 32kg. I was only able to get 12 reps left and right without failure, which tells me I need more time off to rest and travel the road of the 24kg ROP. I have progressed with the 32kg swings and TGU's, except the C&P. I am guessing that my preparation for the RKC built more endurance relative to strength and I need to regain my form and strength with a weight I am better able to control with better form, the 24kg. I will practice C&Ps with the 32kg, and decide after more testing whether I am ready to move up with it after a few more weeks or months. So, with very little practicing and much more resting next week, I will begin my journey again.