Four days of no training

and all I did today was 8 reps x 30 rounds of MVO2 :15/:15 protocol with a 16kg.
That was enough!
:)

ROP Light + Snatch Test PR II

Aaron Friday did it. He told me I could make a 3-minute PR. I did. He told me I could make 100 reps in 5 minutes. I could have. I quit snatching at 3 minutes and thought "Oh, I've got a PR now. I can rest." But then I thought, "Hey, I can keep snatching to see what I can do in 5 minutes." Well, it wasn't that tough to keep snatching. I could have.... Thanks Aaron! You were right.

24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

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

This is it:
RKC Snatch Test Requirements for my weight (82 reps)
5L&R x2 on the minute x 3 = 60
"Rest" x :15, walking around thinking....
5L&R x 2 on the minute x 2 = 40
Total = 95 reps in 5 minutes, 100 in 5:15

ROP Heavier than last Saturday.

Only because my rest peroids were reduced 15 seconds. So, today's rest periods were 4:15 between ladders. I cycled down on my swings in preparation for Monday's snatches.

24kg C&P + Pull Ladders

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

32kg Swings x 20 on the minute x 4

When the market bottoms, I'll peak

Variety Day. Still more to go...
TGUs, PTTP, and Goblet squats:

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

PTTP:
285lb DL x 5
Rest 3 min
255lb 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 6

ROP Medium day

Rest periods were 1 minute between ladders. I decided to cycle down on my Swings.

24kg C&P + Pull Ladders

5 ladders
4 Rungs

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

24kg Swings x 20 on the minute x 8

Variety Repeat

TGUs, PTTP, and Goblet squats:

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

PTTP:
280lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on, :10 off x 1
16kg Goblet Squat x :20 on, :10 off x 7

ROP Light + Snatch Test PR

Since this is a "New" Snatch Test protocol, every new gain is a Personal Record! But I have achieved what I think is very close to my max. At least, that's what my lungs tell me! So, next week I'll decide whether to maintain this rep scheme while concentrating on form, add more reps to this protocol, cycle down reps to later work towards a higher PR, or change the protocol for a USSS 10-minute test while maintaining my RKC required reps for my weight within the first 5 minutes. So many free choices, but only one must be chosen wisely. I plan on success, but with free will and a free market I have the freedom to fail and learn from my mistakes.

"To my mind the single essential element on which all discoveries will be dependent is human freedom."--Barry Goldwater

"A government big enough to give you everything you want is a government big enough to take from you everything you have."--Gerald Ford

"Reality will come, it is just a matter of time. Keynes was wrong when he said 'in the long run, we are all dead.' In the long run, Keynes is dead and the rest of us suffer in a world based on his false philosophy."--Golden Weight on the Market


24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

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

RKC Snatch Test Requirements for my weight (82 reps)
9L&R on the minute x 5
Total = 90 reps

ROP Heavy day

Rest periods were 4:30 between ladders.

24kg C&P + Pull Ladders

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Thumbless pull-ups
3 Thumbless pull-ups
4 Close-grip pull ups
5 Chin-ups

32kg Swings x 20 on the minute x 6

TGUs, PTTP, and Goblet squats:

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

PTTP:
280lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on, :10 off x 1
16kg Goblet Squat x :20 on, :10 off x 7

Of course this isn't a true Tabata. Just using the Tabata protocol's time interval, :20 on, :10 off.

ROP Medium day + Slow growth exercise economics

The way to a fast buck is usually a way to quick debt. Rest and recovery are important, as is "slow" consistent growth. That's why I have been "slowly" adding either more weight, reps, intensity, or less rest time within my routines. Increased growth can only continue for a limited time, unless your name is Milo!

Add or subtract small incremental changes (dollar cost averaging) or act on the "buy/sell signals" (Personal Records / Rest & Recovery Days). Save your money (strength) for that rainy day (PR). Find a good economic advisor (Pavel, et al.). Sorry for mixing metaphoric analogies, but this is kind of fun!

So, listen to your body and choose to make that PR goal or choose to back-off and rest before you are forced to because of burn-out or bankruptcy, I mean injury...

Here's to your Health, Wealth, & Happiness!

ROP Medium day:
Rest periods were 1 minute between ladders.

24kg C&P + Pull Ladders

5 ladders
4 Rungs

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

24kg Swings x 20 on the minute x 10

In Honor of Veterans Day...

I added one TGU and a 24kg Goblet Squat round for my Variety Day.
Thank you!
:)

TGU, PTTP, and Goblet squats:

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

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

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on :10 off x 1
16kg Goblet Squat x :20 on :10 off x 7

ROP Light + Snatch Test Increase

24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

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

RKC Snatch Test Requirements for my weight (82 reps)
9L&R on the minute x 4
8L&R on the minute x 1
Total = 88 reps

This test is getting tougher when trying to pause at the top position. By doing 9L&R, there is about 10-12 seconds of rest. My plan is to slowly add reps to see how much I can do before I need to cycle down or decrease reps and increase duration.

ROP Heavy day

Rest periods were 5:00 between ladders. I needed every second!

24kg C&P + Pull Ladders

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Thumbless pull-ups
3 Thumbless pull-ups
4 Close-grip pull ups
5 Chin-ups

32kg Swings x 20 on the minute x 5

Not the time for change...

That's why I'm staying with an unmodified Variety Day!
:)

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

Rest periods were 1:10 between ladders. Effective and 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 9

I voted... Don't blame me! :)

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 8

ROP Light day with Military Press & RKC Snatch Test

Rest periods were 1:00 between ladders. I chose to do Military Presses for the first time instead of C&Ps to make it slightly tougher and shorter.

24kg MP + 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 Requirements (82 reps)
9L&R on the minute x 3
8L&R on the minute x 2
Total = 86 reps