ROP Light with 4-minute Ladders

Sunday was a nice long 246 mile motorcycle ride through some rugged country with my old friend Robert. It was hot inland and cool on the coast. The best of both worlds. We ate lunch at Ragged Point, #5 on the map. Did some Z before and after.


Since I was a little fried on Saturday, this week I'll add a little more rest between ladders.

Every morning mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP
24kg MP + Pull Ladders

5 Four-minute ladders
3 Rungs

Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 16)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest".
The only thing resting is the arm without the kettlebell. Also, with no ability to do fast and loose movements, this was tougher than I thought. I've never done this before but will do it again.
(RPE 18)

No time for a Cool Down. Back to the tractor.

ROP Heavy with 10-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders (I planned on less time for ladders, but my work and play schedule has taken a bit of a toll on me):
5 Ten-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18: Much sweat again!)

5-minute rest

No Swings (Burned-out).

Cool Down:
Eischens Yoga for Beginners
(RPE 16)

ROP Medium with 5-minute Ladders

This morning's mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

ROP Medium 24kg C&P + Pull Ladders (I pushed the time limit with this):
5 Five-minute ladders
4 Rungs

Pull ladder type:
1 Pull-up
2 Pull-ups
3 Chin-ups
4 Close-grip pull-ups
(RPE 19: Much sweat!)

5-minute rest

24kg Swings x 20 on the minute x 7
(RPE 17)

Cool Down:
Eischens Yoga for Beginners
(RPE 17)

ROP Light with 3-minute Ladders

It's been almost three months since I have done the ROP. This time, I am going to focus on the snatch rather than my previous goal of using the 32kg for 5 ladders of 5 rungs. I want to get back to the standard 100 reps in 5 minutes then eventually 200 in 10 with the 24kg.

This morning's mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

ROP
24kg C&P + Pull Ladders

5 Three-minute ladders
3 Rungs

Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 17)

5-minute rest

Sporadic feel for the snatch.
24kg Snatches:
10L&10R on the minute (Too much. I'll never last.)
10L on the minute (Feeling better)
10R on the minute (Much better)
10L on the minute (Too easy)
10R on the minute (What should I do?)
10L on the minute & overhead rest (OK. How many more?)
10R on the minute & overhead rest (This isn't too bad)
10L on the minute & overhead rest (Well, maybe this is tough!)
10R on the minute & overhead rest (Yup, it's tough!)
Good enough. (RPE 18)

Cool Down:
Eischens Yoga for Beginners (RPE 16)

Z-Father'z Day Ride

Last week I purchased the Z-Health I Phase for future use. So, being Father's Day and all, before our motorcycle ride today I gave my dad my R Phase Follow Along and the NWU Level 1 DVDs. Since he has more mobility issues than me, I thought he would need them more than me. So I thought... It's a good thing I have memorized the NWU Level 1, but I will have to purchase my own R Phase in order to go back to the basics. I don't think we can ever forget the basics.

Saturday I did this:
Z-Health Follow Along (RPE 17: Balance was about 98%)
Eischens Yoga for Warriors (RPE 17: The hand stands are getting stronger)

Today after the ride:
Z-Health NWU Level 1 from memory.

Happy Father's Day dad!

Program Minimum progress III

Thursday's warm-up:
Z-health Follow Along (RPE 17: Balance was about 98%)

Cool Down:
Eischens Yoga for Warriors (RPE 17: The hand stands against the wall were easier on my wrists. So, no fists.)


In a very big hurry to go for a motorcycle ride with my cousin and dad on this beautiful warm day.

Friday mobility, stretch, and warm-up:
Face the wall squats, Pump stretches, and 16kg Halos.

Program Minimum:
28kg alternating TGU on the minute x 10 (RPE 17: Felt strong and connected, but with heavy breathing and sweat.)
28kg swings x 20 on the minute x 12 (RPE 19: Felt weak and gasping for air. Swung low on the last two sets.)

Cool Down:
Eischens Yoga for Beginners (RPE 17: Hot and sweaty.)

Program Minimum advance III

Tuesday, I felt good. So this is what I did:
Z-health Follow Along (RPE 17: Balance was about 97%)
Eischens Yoga for Warriors (RPE 17: The hand stands against the wall were tough on my wrists. So, I improvised with my fists.)

Wednesday's mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

Wednesday's Program Minimum:
28kg alternating TGU on the minute x 8 (RPE 18: Much more focus and intent and found some discrepancies.)
28kg various style handed swings x 20 on the minute x 10 (RPE 18+: Good sweat. Thought I was done and ready to shower. Remembered to cool down.)

Cool Down:
Eischens Yoga for Beginners (RPE 16: "Back Dome" or back bridge felt stronger.)

Modified Program Minimum III

Saturday and Sunday was family reunions, dinners, and graduation ceremonies. So, my normal routines were shot. I got a short Z session in though!

Monday mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg Armbars.

Monday's Program Minimum:
28kg alternating TGU on the minute x 6 (RPE 17: Actually this seemed tougher than last Monday)
28kg swings x 20 on the minute x 8 (RPE 18: One more minute than last Monday but just as much effort)

Cool Down:
Eischens Yoga for Beginners (RPE 16)

Program Minimum progress II

I guess I did a little more than I should've on Wednesday, including the yard work in the afternoon. Because on Thursday I did a full day of yard work. I'm not used to this manual labor two days in a row!

Thursday warm-up:
None.

Yard work.

Cool Down:
Z-health NWU Level 1


Friday mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 1L&R

Program Minimum:
28kg alternating TGU on the minute x 8 (RPE 17)
28kg swings x 20 on the minute x 11 (RPE 19)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Program Minimum advance II

Tuesday's warm-up:
Z-health NWU Level 1
Cool Down:
Eischens Yoga for Beginners (RPE 15)

Plowed the lower forty this morning, kettlebell practice at noon, and then worked in my backyard all afternoon.

Wednesday's mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 1L&R

Wednesday's Program Minimum:
28kg alternating TGU on the minute x 8 (RPE 18)
28kg swings x 20 on the minute x 9 (RPE 19)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Modified Program Minimum II

Saturday, Sunday and Monday Mobility:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 1L&R 16kg Armbars.

Sunday was a short motorcycle trip with my dad to Santa Barbara for lunch. Then before dinner was Z-health NWU Level 1 again to fix the CNS.

Monday's Program Minimum:
28kg alternating TGU on the minute x 6 (RPE 17)
28kg swings x 20 on the minute x 7 (RPE 18)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Program Minimum progress

Thursday warm-up:
Z-health NWU Level 1

Cool Down:
Eischens Yoga for Beginners (RPE 15)

Friday mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 1L&R

Program Minimum:
24kg alternating TGU on the minute x 8 (RPE 17)
24kg swings x 20 on the minute x 12 (RPE 18)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Program Minimum advance

Tuesday warm-up:
10 minutes of mobility with Z-health NWU Level 1

Cool Down:
Eischens Yoga for Beginners (RPE 15)

Wednesday's mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 2L&R

Program Minimum:
24kg TGU x 3L&R (RPE 16)
24kg swings x 20 on the minute x 9 (RPE 16)

Cool Down:
Eischens Yoga for Beginners (RPE 16)

Modified Program Minimum

Mobility, Stretch Warm-up:
Z-health NWU Level 1
Brettzel, Face the wall squats, Pump stretches, and 16kg Halos
2L&R 16kg Armbars (I'm feeling this more in my lower back than shoulders.)

Program Minimum Practice:
2L&R 20kg TGUs (RPE 17)
1L&R 16kg TGUs (RPE 13)
24kg swings x 20 on the minute x 7 (RPE 16)

Cool Down:
12 minutes of beginner's Eischens Yoga (RPE 16)