ROP Light V (3x3 + 2x2)

28kg C&P + Pull Ladders:
5 five-minute ladders (3 x 1,2,3; 2 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 16)

5-min rest.

28kg Snatch x 6L&R on the minute x 7
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy IV (3x5 + 2x4)

28kg C&P + Pull Ladders
5 ten-minute ladders (3 x 1,2,3,4,5; 2 x 1,2,3,4).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19+: Next week the ladders are going to be eleven minutes).

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18: Very drained after the grinds).

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 4B

All with a 36kg:
5/5 Loaded Cleans
Rest 30 seconds
1/1 TGU
Rest 30 seconds
Repeat x 3
14 Swings on the minute x 3
3L&R Snatches on the minute x 3
(RPE 18+: TGUs and snatches are still a challenge).

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 14: Half-time; 6 minutes).

Always and forever thankful. Time to eat again!

ROP Medium IV (2x4 + 3x3)

28kg C&P + Pull Ladders
5 six-minute ladders (2 x 1,2,3,4; 3 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 4A

20kg TGU x 1/1
16kg+20kg Front Squats x 5
16kg+20kg Overhead Carry 120'
24kg+28kg Racked Carry 120'
32kg+36kg Farmer Carry 120'
Repeat x 3.
(RPE 17+: Again, I didn't hurry but this time finished at a little over 12 minutes. The extra 4kgs matter!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

ROP Light IV (2x3 + 3x2)

28kg C&P + Pull Ladders:
5 four-minute ladders (2 x 1,2,3; 3 x 1,2).

Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 16)

5-min rest.

28kg Snatch x 5L&R on the minute x 10
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy III (2x5 + 3x4)

28kg C&P + Pull Ladders
5 ten-minute ladders (2 x 1,2,3,4,5; 3 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19: To the limit.)

3-min rest.

28kg Swings x 20 on the minute x 6
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 3B

All with a 36kg:
5/5 Loaded Cleans
1/1 TGU
Repeat x 3
Rest 2 minutes
14 Swings on the minute x 3
4L&R Snatches on the minute x 2
(RPE 19: Very challenging TGUs and snatches!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

ROP Medium III (1x4 + 4x3)

28kg C&P + Pull Ladders
5 five-minute ladders (1 x 1,2,3,4; 4 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 3A

16kg TGU x 1/1
Double 16kg Front Squats x 5
Double 16kg Overhead Carry 120'
Double 24kg Racked Carry 120'
Double 32kg Farmer Carry 120'
Repeat x 3.
(RPE 16: A little easier. Didn't hurry and finished a little over 11 minutes.)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15: 12 minutes of good lengthening and stretching.)

ROP Light III (1x3 + 4x2)

28kg C&P + Pull Ladders:
5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs.
Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 17)
5-min rest.
28kg Snatch x 5L&R on the minute x 9
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Sunday's short motorcycle ride with Doug Nepodal, Sr. RKC and Laura Sacks, RKC. Doug is a very good rider and so is Laura who was his co-pilot. Thanks for great company!

ROP Heavy II (5 ten-minute ladders / 4+ rungs)

28kg C&P + Pull Ladders
1 ten-minute ladder with 5 rungs and 4 ten-minute ladders with 4 rungs.
BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19: Even with the extra minute for rest between ladders, the extra rung was much tougher than I thought!)
5-min rest.
28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 2B

All with a 32kg:
5/5 Loaded Cleans
1/1 TGU
Repeat x 4
Rest 2 minutes
15 Swings on the minute x 3
5L&R Snatches on the minute x 3
(RPE 17)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

ROP Medium II (5 five-minute Ladders / 3 Rungs)

28kg C&P + Pull Ladders
5 five-minute ladders with 3 Rungs.
Pull Rung type +8kg on ladders 1 & 2. Body weight on 3-5:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 18)
5-min rest.
28kg Swings x 20 on the minute x 7
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 2A

16kg TGU x 1/1
Double 16kg Front Squats x 5
Double 16kg Overhead Carry 120'
Double 24kg Racked Carry 120'
Double 32kg Farmer Carry 120'
Repeat x 3.
(RPE 17: Last week I took a little rest between sets for a total time of 12 minutes. Today, I didn't rest, but didn't hurry and finished in 11 minutes.)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

ROP Light II (5 three-minute Ladders / 2 Rungs)

28kg C&P + Pull Ladders:
5 three-minute ladders with 2 Rungs.
Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(RPE 17)
5-min rest.
28kg Snatch x 5L&R on the minute x 8
(RPE 18: The extra 8kg on the pull-ups did it!)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy (5 nine-minute Ladders / 4 Rungs)

28kg C&P + Pull Ladders
5 nine-minute ladders with 4 Rungs.
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 19)
5-min rest.
28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 1B

All with a 32kg:
5/5 Loaded Cleans
1/1 TGU
Repeat x 4
Rest 2 minutes
10 Swings on the minute x 3
5L&R Snatches on the minute x 3
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (5 three-minute Ladders / 2 Rungs)

Everyday mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

Tuesday Variety:
16kg TGU x 1/1
Double 16kg Front Squats x 5
Double 16kg Overhead Carry 120'
Double 24kg Racked Carry 120'
Double 32kg Farmer Carry 120'
Repeat x 3.
(RPE 16)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Today:
28kg C&P + Pull Ladders
5 three-minute ladders with 2 Rungs.
Pull Rung type +8kg:
1 Pull-up
2 Wide pull-ups
(RPE 16)
5-min rest.
28kg Swings x 20 on the minute x 6
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Light (5 three-minute Ladders / 2 Rungs)

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

28kg C&P + Pull Ladders
5 three-minute ladders
2 Rungs
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(RPE 15)
5-min rest.
28kg Snatches x 5L&R on the minute x 7
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.