ROP Medium New Year's Eve

I was feeling pretty good with all aspects of my movements by concentrating on form rather than numbers, but I do track my numbers. In order to feel this way more often, I think I'll start doing this 98.6% of the time, especially tonight with every beer I drink. Party-on. Pickle juice in the morning. Pig Iron in the afternoon!
:)

24kg & 32kg C&P + Pull Ladders

Rest periods were 2 minutes between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

5 ladders
4 Rungs

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

Rest 5 minutes

24kg Swings x 20 on the minute x 11

Variety Day. Still simple but not easy...

especially the first two sets!

24kg & 32kg Front Squat x 5 on the minute x 2
Double 24kg Front Squat x 5 on the minute x 2
Single 40kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

ROP Light and More Snatches

Feeling the Christmas tomales. Almost decided to to do less. Finally decided that if I can do what is good for me, I should. I did and felt better about it...
I mean, come'on. It's only a light day!

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 1:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

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

10-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 5 = 80
7L&R on the minute x 5 = 70
Total = 150 reps at 85% subjective effort.

ROP Medium and Heavy Swings

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:00 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

5 ladders
4 Rungs

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

32kg Swings x 20 on the minute x 8

Skipped ROP, but not Christmas Variety Day

I thought I'd take it easy and give my self a present here:

24kg & 32 kg Front Squat x 5 on the minute x 2
Double 24kg Front Squat x 5 on the minute x 2
Single 40kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Variety Day. Same but heavier.

Didn't think I was gonna make the last set here:
24kg & 32 kg Front Squat x 5 on the minute x 3
Relief:
Double 24kg Front Squat x 5 on the minute x 1
Single 40kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

ROP Light+ and Snatches+

Feeling a little weak, but I again decreased the rest periods between ladders and added a few more reps to my 24kg snatch session. Feeling stronger afterwards!

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 1:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

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

12-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 4 = 64
7L&R on the minute x 6 = 84
Total = 148 reps

ROP Heavy

Tough but good. Less rest, more work. Swings were low again!

24kg & 32kg C&P + Pull Ladders

Rest periods were 3:20 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3, 4, & 5

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

3-minute rest

32kg Swings x 20 on the minute x 7

Variety Day... unchanged

Repeat:
Double 24kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

ROP Medium day

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:20 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

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 Day. Same as last Thursday.

I almost decided to increase reps or sets, but decided to...

Repeat:
Double 24kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

ROP Light and 10-minute Snatches

I decreased rest periods between ladders and added a few more reps to my 24kg snatch session.

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 1:20 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

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

12-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 2 = 32
7L&R on the minute x 8 = 112
Total = 144 reps

ROP Heavy Day

Today was tough. The last (2nd) rep of the last ladder (5th) with the 32kg was almost a side press. Swings were low!

24kg & 32kg C&P + Pull Ladders

Rest periods were 4:00 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3, 4, & 5

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

6-minute rest

32kg Swings x 20 on the minute x 6

12-minute Variety Day with no DOMS!

I'm still learning to take it easy when I have pushed too far.

Repeat:
Double 24kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Again, 12 minutes of simplicity.

ROP Medium day without DOMS... so far

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:40 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

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 10

12-minute Variety Day II

Today was the same as last Tuesday. I hope the DOMS won't be visiting for very long tomorrow!

Double 24kg Front Squat x 5 on the minute x 4
Double 24kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

12 minutes of simplicity.

ROP Light++ and "Easy" 10-minute Snatches

I added another rung with the 32kg, which I felt when doing my 24kg snatch session.

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 2:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

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

10-minute rest

10-minute Easy 24kg Snatches:
7L&R on the minute x 10
(About :40 of work and :20 of rest)
Total = 140 reps

Heavier ROP

My rest periods were reduced another 15 seconds since the last heavy day and the 32kg was added on the first rung. Swings were tougher than expected. It's nice to be suprised!

24kg & 32kg C&P + Pull Ladders

Rest periods were 4:00 between ladders.
32kg on Rung 1
24kg on Rungs 2, 3, 4, & 5

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

3-minute rest

32kg Swings x 20 on the minute x 5
(Tougher than expected!)

Variety Day Delay

My normal variety days are Tuesday and Thursday, but since DOMS had such an effect, I delayed until today. Also, my feedback told me to reduce weight on the front squats and increase weight on the suitcase deadlifts.

Today was a simple and quite a bit easier 12 minutes:

Double 16kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

I'll try to repeat next week's variety days with what I did this week.

ROP Medium day DOMS

Those variety day front squats from yesterday really got to me today!

24kg & 32kg C&P + Pull Ladders

Rest periods were 1:20 between ladders.
32kg on Rung 1
24kg on Rungs 2, 3 & 4

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 9
(Even with DOMS, I felt this was easy)

12-minute Variety Day

I will return to the PTTP "heavy" deadlifts after about six weeks of front squats on my variety days.

Today was a simple but not easy 12 minutes:

Double 24kg Front Squat x 5 on the minute x 4
Double 24kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Done.

ROP Light+ and New Snatch Test PR III

I added the 32kg for my first rungs for the Military Press ladders.
I accepted the challenge to go the "whole" 5 minutes of snatching without putting the bell down. To my amazement, I made two more PRs, the 3-minute with 66 reps and the 5-minute with 106 reps.

Thanks for the help and encouragement Aaron!

24kg & 32kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
32kg on Rung 1
24kg on Rungs 2 & 3

5 ladders
3 Rungs

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

8-minute rest

5-minute Snatch Test:
10L&R x 3 = 60
At 3 minutes I completed 66 reps (PR)
5L&R x 4 + 3L&R = 46
Total = 106 reps (PR)