Saturday, January 17, 2009

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


Aaron Friday said...

John, that's a pretty sweet press ladder you've developed for yourself. Seems very intelligent.

Some people wonder how to make the jump from 24kg to 32kg, and I think your blueprint is a great one.

And man, that's a hell of a lot of work, too. Strong!

John Roberts said...

Of course it's intelligent Aaron. You helped to give me the epiphany! I had remembered that you spoke highly of the BU press many moons ago. You have directly and indirectly helped me through your words and actions. I learn lot from you. Thanks!

Aaron Friday said...

John, are you serious? I totally forgot. I may have had some ideas, but I never did what you're doing.

Anyway, you should write an article for Dragondoor on the transition from the 24kg to the 32kg for ladders. Many people are dumb-struck by the graduation to a new bell, and this kind of creativity is EXACTLY what they need.

John Roberts said...

Yes. You planted the seed without realizing it while I watered it with a little osmosis from all of the reading that I do. I would have to accomplish the goal of a 32kg ROP fully and then I could post what I did. That is a great idea. Hell, I'll even let you write it! :)
My goal was to have already accomplished this feat before 2009 had arrived. I failed that, but with patience and persistence, I will do it before 2009 has departed. As you can see, currently I have more ambition than talent. Hopefully, it will always be this way!
This reminds me of a quote:
"If you want to make an apple pie from scratch, you must first create the universe."-Carl Sagan

Aaron Friday said...

I cannot argue with that Carl Sagan quote at all.

Maybe one out of four press workouts, do some straight press sets with the 32. Work up to three sets of 5/5 or so with no cleaning in-between.

I could never write such an article because I am not so methodical as you. If I suggested a logical sequence, it would be a lie because I don't normally do things that way. It makes me crazy after a few weeks.

John Roberts said...

See Aaron. You are planting seeds that have and will produce fruit! I will "play" with the goal of three sets of 5/5 without cleaning on my back-off week(s). I will see how my progress materializes.

You can't fool me. I do see some madness to your methods. Oops! Well, from looking at your PRs you plan to surpass, I see a rational desire to be better.

Keep at it and thanks for helping me to be better!