ROP Heavy play time!

The practice time for the first ladder was about a leisurely 6 1/2 minutes. So, I added 3 1/2 minutes rest and started a new ladder every 10 minutes. This was much rougher play than I expected because as the ladders increased, the rest periods decreased!

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods varied around 3:30 minutes and less between ladders.
24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 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

10-minute rest

32kg Swings x 20 on the minute x 7

Variety Day + again...

4-6 bigger, deeper breathes between DL reps.

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 Finisher:
16kg Goblet Squat x 9 on :30 x 8

ROP Medium Switch

I played with working with time on ladders.

24kg, 32kg, C&P, and BU Presses + Pull Ladders

The practice time was about 5 minutes for the first ladder. So, I added two minutes rest and started a new ladder every 7 minutes. The latter ladders are much more "work". :)

24kg BU Press Rungs 1 & 2
32kg C&P Rung 3
24kg C&P Rung 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 10

Variety Day repeat from last Thursday

Again, I took about 4-6 big, deep breathes between DL reps.

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 Finisher:
16kg Goblet Squat x 9 on :30 x 8

ROP Light with the switch

I am loving this routine progression!

24kg, 32kg, C&P, and BU Presses + Pull Ladders

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

5 ladders
3 Rungs

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

5-minute rest

32kg Snatches:
5L&R on the minute x 6
Total = 60 reps at 90% subjective effort.
(Need to work on form)

ROP Heavy. Same volume with a switch.

I switched the rung of the 24kg Bottom-up Presses with the 32kg C&Ps. This switch and the slight reduction in rest created a another effect... more sweat!

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods were 3:40 between ladders.
24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 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

5-minute rest

32kg Swings x 20 on the minute x 6

Variety Day +

I took about 4-6 big breathes between DL reps.

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 Finisher:
16kg Goblet Squat x 9 on :30 x 8

ROP Medium with BU Press

A thought today concerning the integration of the bottom up press in my ladders:
When changing one item out of many, everything changes. The "more effort" of the 3rd rung has made all the other rungs equal "more effort". So, if your goal is to eventually use "less effort", then use "more effort" and vise versa... Simplexity!

24kg & 32kg C&P + Pull Ladders

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

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 9

Variety Day - TGU, PTTP, and Goblet squats

This is a repeat from last Thursday. The DLs were or seemed easier to lift and the reset between reps had less heavy breathing. About 2-4, where as I usually take about 3-5 big breathes between reps.

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 Finisher:
16kg Goblet Squat x 9 on :30 x 8

ROP Light with BU Press

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:20 between ladders.

32kg on Rungs 1 & 2
24kg BU Press on Rung 3

5 ladders
3 Rungs

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

5-minute rest

32kg Snatches:
5L&R on the minute x 5
Total = 50 reps at 90% subjective effort.

ROP Heavy with BU Press

I had to reduce my swings because of the effect of the Bottom's Up Presses on the third rung!

24kg & 32kg C&P + Pull Ladders

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

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

4-minute rest

32kg Swings x 20 on the minute x 4

Variety Day again

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 Finisher:
16kg Goblet Squat x 9 on :30 x 7

ROP Medium with an epiphany...

It wasn't until the last (5th) ladder that I decided to try the bottoms-up press with my 24kg because I was clean and pressing it relatively "easy" on the 3rd and 4th rungs. So, on the 3rd rung of the 5th ladder I did. What a challenge it was and how good it felt! Too much for the 4th rung for sure. I will now incorporate as many of these as I can to boost my strength in the ROP.

24kg & 32kg C&P + Pull Ladders

Rest periods were 2 minutes between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4
24kg BU Press on 3rd rung of the 5th ladder

5 ladders
4 Rungs

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

Rest 2 minutes

24kg Swings x 20 on the minute x 8

Variety Day back to the TGU, PTTP, and Goblet squats

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 and New Cycle

Well, I went with the 32kg on the 3-rung but had to change. Here's how it went:

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:00 between ladders.

Ladders 1 & 2:
24kg C&P on Rungs 1 & 2
32kg C&P on Rung 3 (Had to push-press the last rep on the left side of the second ladder, then decided to revert to my previous routine.)

Ladders 3, 4 & 5:
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

5-minute rest

32kg Snatches:
5L&R on the minute x 4
Total = 40 reps at 80% subjective effort.

Warm-up, Press Test, and Variety

Warm-up:
16kg TGU x 2 L&R
16kg Bottoms Up C&P x 1L&R x 5
40kg Loaded Clean x 2L, 2R, 2L, 2R

Rest 2 min

32kg Press Test:
5L & 5R (Both PRs)

Variety:
Double 24kg Swings x 10 on the minute x 5

Double 24kg Over Head Carry x :30 on :30 off
Double 24kg Racked Carry x :30 on :30 off
Double 24kg Farmer Carry x 1:00 on :30 off
Then, with no rest:
Double 24kg Over Head Carry x :45
Double 24kg Racked Carry x :45
Double 24kg Farmer Carry x 1:00

Variety Day Back-off week

Taking it "easy":

Double 24kg Front Squat x 5 on the minute x 4
Single 40kg Suitcase Deadlift x 5 on the minute x 4
4-Count Burpee x 10 on the minute x 4

Back-off week

During this time, I want to test and experiment with a few or couple different exercises. Today, was one I haven't done in quite a while.

Max Vo2 :15/:15 Protocol: 16kg @ 8 Reps x 40 Rounds

This was fun, as I left a little gas in the tank since this is a "back-off" or rest week. My previous PR was 50 rounds. So, it wasn't that far away. Perhaps in another five to six weeks I'll shoot for higher numbers.

ROP Heavy. Swing low, sweet kettlebell.

A little less rest, more work. Swings were low (waist high) but maintained good form. Next week I will back-off this routine, test or experiment with a few exercises, and prepare for the following week when I change my variety days back to PTTP deadlifts.

24kg & 32kg C&P + Pull Ladders

Rest periods were 3:00 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

10-minute rest

32kg Swings x 20 on the minute x 8

New Year's Variety Day

Today was the day I needed to work a sweat. So, I chose to do one of the follow-along DVDs I have from Anthony Dilugllio. Much variety and sweat to start the new year. In the past, probably 4-6 months ago, I was able to follow along and complete this DVD once without adding extra time for rest or stopping before the two minutes of "work". Not only did I finish the full 14 Rounds, I did the Bonus Round for the first time and mixed in the 24kg. All rounds were completed with a 16kg unless indicated with an "*" for the 24kg.

Art of Strength: Providence
Each round is two minutes except for the 3-minute 15th round.
One minute rest between rounds.

Round 1: * 2-Handed, Single, and Hand-to-Hand Swings
Round 2: Cleans
Round 3: * Floor press
Round 4: Squats and Sumo Deadlifts
Round 5: * 1-Legged Deadlift
Round 6: Windmills and Overhead Squat
Round 7: Clean and Press
Round 8: Flip and Squat
Round 9: Tactical Lunges
Round 10: Triple Crush
Round 11: Figure 8 to a Hold into a Sling Shot
Round 12: Seated Press
Round 13: 1-Arm Row
Round 14: Pullovers, Russian Twist, and Sicilian Crunch
Bonus Round: 3-minute Sntach Test - 80 "easy" reps with the 16kg