PTTP-ES Week 3.0

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5+: Same volume and effort as three weeks ago. The mixed grip is easier. When the C-grip begins to slip, I'll change to the mixed grip.)

150lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: Same volume minus the rows and same effort as three weeks ago.)

24kg Swing x 20 on the minute x 4. Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.8

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: Same volume, more effort than three weeks ago. The C-grip is beginning to slip. Tomorrow I'll back-off by using a mixed grip.)

145lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4. Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.6

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5: Same volume, more effort than three weeks ago.)

140lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.4

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 4+: Same volume and effort as three weeks ago.)

135lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.2

Power to the People with Easy Strength:
200lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE 4: Same volume and effort as three weeks ago. I am now using the traditional pronated, double-over, or C-grip style. It's noticeably tougher than the mixed-grip.)

130lb Thick-bar FP x 5,5,5
Rest 2-3 minutes between sets.
(RPE 5: More volume and effort than three weeks ago.)

Double 16kg Renegade Rows alternating L/R singles x 5 between floor-presses.
(RPE 6: Not my favorite movement. It is a weak link that I'll make stronger.)

ROP Heavy 2 (32kg: 5x5)

32kg Clean & Press + Pull Ladders
5 fifteen-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9+: Same volume, more effort than last week. In two weeks I'll improvise the Rite of Passage with some Easy Strength with the goals of keeping the Light days no higher than a 4, the Medium days no higher than a 6, and the Heavy days no higher than an 8 using my RPE scale. I will vary the weights used and keep the total time of the ladders as low as possible.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as last week.)

Variety 2B

Circuit B:
16kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume and effort as last week.)

ROP Medium 2 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 nine and a half-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: Same volume, less effort than last week.)

32kg Swing x 20 on the minute x 9.
(RPE 7: Same volume and effort as last week.)

Variety 2A

Circuit A:
24kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
Double 16kg Front Squat x 7 on the minute x 4.
36kg Loaded Cleans x 7 on the minute x 4.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: Same volume and effort as last week.)

ROP Light 2 (32kg: 5x3)

32kg Clean & Press + Pull Ladders.
5 six-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 5: Same volume, less effort than last week.)

32kg Snatch 4/4 on the minute x 9.
(RPE 6: Same volume, less effort than last week.)

ROP Heavy 1 (32kg: 5x5)

32kg Clean & Press + Pull Ladders
5 fifteen-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

Variety 1B

Circuit B:
16kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: More volume and effort than three weeks ago. Slightly varied.)

ROP Medium 1 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 nine and a half-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 9.
(RPE 7: Same volume, less effort than three weeks ago.)

Variety 1A

Circuit A:
24kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
Double 16kg Front Squat x 7 on the minute x 4.
36kg Loaded Cleans x 7 on the minute x 4.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume and effort than three weeks ago. Slightly varied.)

ROP Light 1 (32kg: 5x3)

32kg Clean & Press + Pull Ladders.
5 six-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 5+: Same volume, less effort than three weeks ago.)

32kg Snatch 4/4 on the minute x 9.
(RPE 6+: Same volume, less effort than three weeks ago.)

PTTP-ES Week 2.0

Power to the People Thick-bar Dead-lifts and Floor-presses:
240lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 5+)

150lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 5+)

PTTP-ES Week 1.8

Power to the People Thick-bar Dead-lifts and Floor-presses:
230lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 5)

145lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 5)

PTTP-ES Week 1.6

Power to the People Thick-bar Dead-lifts and Floor-presses:
220lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4+)

140lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4+)

PTTP-ES Week 1.4

Power to the People Thick-bar Dead-lifts and Floor-presses:
210lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4+)

135lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4+)

PTTP-ES Week 1.2

Power to the People Thick-bar Dead-lifts and Floor-presses:
200lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4)

130lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

PTTP-ES Week 1.0

Power to the People Thick-bar Dead-lifts and Floor-presses:
200lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 4)

130lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

PTTP-ES Week 0.66

Power to the People Thick-bar Dead-lifts and Floor-presses with some ideas from "Easy Strength":
190lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 3+)

125lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

PTTP-ES Week 0.33

Power to the People Thick-bar Dead-lifts and Floor-presses using a few ideas from the masterpiece of Pavel and Dan John's "Easy Strength Book" and "Easy Strength DVD Seminar" (ES):
180lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 3+)

120lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

ROP Practice & Test Day

The (ROP) Rite of Passage from Enter the Kettlebell (ETK) practice of Loaded cleans and test of Clean & Presses, and Snatches.

32kg C&P 5L/5R (RPE: 6)
36kg Loaded cleans 2L/2R
36kg C&P 3L/4R (RPE: 8. PR)
40kg Loaded cleans 2L/2R
40kg C&P 1L/1R (RPE: 9. PR)
Finally pressed a kettlebell closest to half my body weight! Before I go up to a heavier kettlebell in my ROP practice, I'll continue with the 32kg until I can test the 36kg with at least 5L/5R.

It's been quite a while since I have used a 24kg in a snatch test. So, I decided to do the RKC 5-minute test with the 24kg.
24kg 5-minute Snatch Test:
10L/10R,
10L/10R,
10L,
Rest 45 seconds
10R/10L,
10R/10L,
6R/5L (RPE: 9)
101 reps in 5-minutes. Good for not training this test in many months.

PTTP Test and Practice Day

Power to the People Dead-lifts and Side-presses:
Where stated in the warm-up progression to a PR, I am using a simulated "Thick bar" with the help from a pair of Fat Gripz.



200lb Thick-bar DL single x 2 (RPE: 4)
250lb Thick-bar DL single x 2 (RPE: 6: The grip is the weakest link when using the simulated thick bar. I almost lost it!)
300lb DL single x 2 (RPE: 7)
350lb DL x 1 (RPE: 9+: PR. I'll use about 50% of this 1RM but with the Fat Gripz to begin my next PTTP routine.)
Rest 2-3 minutes between sets and hang on the pull-up bar.

Side-Press warm-up progression to a PR:
65lb SP x 2/2 (RPE: 4)
75lb SP x 2/2 (RPE: 6)
85lb SP x 1/1 (RPE: 9. PR.)
Rest 3 minutes between sets.

Floor-press Practice:
130lb FP x 3 (RPE: 5)
170lb FP x 2 (RPE: 7)
200lb FP x 1 (RPE: 8. Everyone of these is a PR because I have never floor pressed and it's been over 30 years since I can remember benching.)
130lb Thick-bar FP x 3 (RPE: 6. With a little less weight, this will be the place to begin a "same but different" PTTP routine.)

Tomorrow is a Rite of Passage (ROP) Test Day.

ROP Heavy 16 (32kg: 5x5)

32kg Clean & Press + Pull Ladders
5 fifteen-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: More volume, less density, same effort as last week.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as last week.)

Variety 16B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4: Same volume, less effort than last week.)

ROP Medium 16 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 nine and a half-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: More volume, same effort as last week.)

32kg Swing x 20 on the minute x 9.
(RPE 7+: Same volume and effort as last week.

Variety 16A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
24kg Snatch Alternating L/R x 10 on the minute x 4.
(RPE 4+: Same volume and effort as last week.)

ROP Light 16 (32kg: 5x3)

32kg Clean & Press + Pull Ladders
5 six-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as last week.)

32kg Snatch 4/4 on the minute x 9.
(RPE 7: Same volume, less effort than last week.)

ROP Heavy 15 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 thirteen and a half-minute ladders with 4 rungs (5 x 2,3,4,5).

BW Pull Rung type:
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

Variety 15B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume and effort as three weeks ago.)

ROP Medium 15 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 eight-minute ladders with 3 rungs (6 x 1,3,4).

BW Pull Rung type:
1 Pull-up
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Same volume, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
(RPE 7+: Same volume, more effort than three weeks ago.)

Variety 15A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
24kg Snatch Alternating L/R x 10 on the minute x 4.
(RPE 4+: Same volume and effort as three weeks ago.)

ROP Light 15 (32kg: 6x2)

32kg Clean & Press + Pull Ladders
6 five-minute ladders with 2 rungs (6 x 2,3).

BW Pull Rung type:
2 Pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as three weeks ago.)

32kg Snatch 4/4 on the minute x 9.
(RPE 8: Same volume, more effort than three weeks ago.)

PTTP Week 16

Power to the People Dead-lifts and Side-presses:
320lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 9: More volume and effort than last week.)

75lb SP x 5,4,4,4
Rest 3 minutes between sets.
(RPE: 9: Less volume, more effort than last week.)

PTTP Week 15.8

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume and effort than last week.)

75lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 8: More volume and effort than last week.)

PTTP Week 15.6

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume, same effort as last week.)

75lb SP x 4,4,4,3
Rest 3 minutes between sets.
(RPE: 7+: More volume and effort than last week.)

PTTP Week 15.4

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume and effort than last week.)

70lb SP x 5,5,4,4
Rest 3 minutes between sets.
(RPE: 6+: More volume and effort than last week.)

PTTP Week 15.2

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 6: More volume and effort than last week.)

70lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 6: More volume, same effort as last week.)

PTTP Week 15

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 8+: Same volume, more effort than three weeks ago.)

70lb SP x 6,5,4,4
Rest 3 minutes between sets.
(RPE: 8: More volume and effort than three weeks ago.)

PTTP Week 14.8

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume and effort as three weeks ago.)

70lb SP x 5,4,4,4
Rest 3 minutes between sets.
(RPE: 7: More volume, same effort as three weeks ago.)

PTTP Week 14.6

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7: Same volume and effort as three weeks ago.)

70lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 6+: More volume, same effort as three weeks ago.)

PTTP Week 14.4

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 6: Same volume and effort as three weeks ago.)

70lb SP x 5,4,3
Rest 3 minutes between sets.
(RPE: 6: More volume, same effort as three weeks ago.)

PTTP Week 14.2

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 5+: Same volume and effort as three weeks ago.)

70lb SP x 5,3,3
Rest 3 minutes between sets.
(RPE: 6: More volume and effort than three weeks ago.)

ROP Heavy 14 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 thirteen and a half-minute ladders with 4 rungs (5 x 2,3,4,5).

BW Pull Rung type:
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9+: More volume and effort than last week.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: Less volume and effort than last week.)

Variety 14B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume more or less, less effort than last week. I am skipping the rope because I am not very good (Pun intended). I think I'll just practice jumping rope once a month or so.

ROP Medium 14 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 eight-minute ladders with 3 rungs (6 x 1,3,4).

BW Pull Rung type:
1 Pull-up
3 Chin-ups
4 Narrow pull-ups
(RPE 7: More volume, same effort as last week.)

32kg Swing x 20 on the minute x 9.
(RPE 7+: More volume, same effort as last week.)

Variety 14A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 4+: Same volume, less effort than last week.)

ROP Light 14 (32kg: 6x2)

32kg Clean & Press + Pull Ladders
6 five-minute ladders with 2 rungs (6 x 2,3).

BW Pull Rung type:
2 Pull-ups
3 Chin-ups
(RPE 6: More volume, same effort as last week.)

32kg Snatch 4/4 on the minute x 9.
(RPE 7: More volume, same effort as last week.)

ROP Heavy 13 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 thirteen-minute ladders with 4 rungs (5 x 1,2,4,5).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8+: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 9+: Same volume, more effort than three weeks ago. Swing low!)

Variety 13B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume and effort as three weeks ago.)

ROP Medium 13 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 eight-minute ladders with 3 rungs (6 x 1,2,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
(RPE 7: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 8.
(RPE 7+: Same volume, less effort than three weeks ago.)

Variety 13A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume and effort as three weeks ago.)

ROP Light 13 (32kg: 7x2)

32kg Clean & Press + Pull Ladders
7 four and a half-minute ladders with 2 rungs (7 x 1,3).

BW Pull Rung type:
1 Pull-up
3 Wide pull-ups
(RPE 6: Same volume, more effort than three weeks ago.)

32kg Snatch alternating L/R x 7 on the minute x 10.
(RPE 7: Same volume and effort as three weeks ago.)

PTTP Week 14

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 4 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume, less effort than last week.)

75lb SP x 4,3,3,2
Rest 3 minutes between sets.
(RPE: 7+: More volume and effort than last week.)

PTTP Week 13.8

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 4 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume and effort than last week.)

75lb SP x 3,3,3,2
Rest 3 minutes between sets.
(RPE: 7: More volume and effort than last week.)

PTTP Week 13.6

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume and effort than last week.)

70lb SP x 5,4,3,3
Rest 2 minutes between sets.
(RPE: 6+: More volume and effort than last week.)

PTTP Week 13.4

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6: More volume and effort than last week.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 6: More volume and effort than last week.)

PTTP Week 13.2

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 5+: More volume, same effort as last week.)

70lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+: More volume, same effort as last week.)

PTTP Week 13

Power to the People Dead-lifts and Side-presses:
320lb DL single x 3,2,1
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 9: Less volume, more effort than three weeks ago.)

75lb SP x 3,3,2,2
Rest 2 minutes between sets.
(RPE: 7: Less volume and effort than three weeks ago.)

PTTP Week 12.8

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: Less volume and effort than three weeks ago.)

70lb SP x 5,4,3,3
Rest 2 minutes between sets.
(RPE: 6+: Less volume and effort than three weeks ago.)

PTTP Week 12.6

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6: Less volume and effort than three weeks ago.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 6: Less volume and effort than three weeks ago.)

PTTP Week 12.4

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 5+: Less volume and effort than three weeks ago.)

70lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6: Less volume and effort than three weeks ago.)

PTTP Week 12.2

Power to the People Dead-lifts and Side-presses:
260lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 5+: Less volume and effort than three weeks weeks ago.)

70lb SP x 4,3,2
Rest 2 minutes between sets.
(RPE: 5+: Less volume and effort than three weeks weeks ago.)

ROP Heavy 12 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 thirteen-minute ladders with 4 rungs (5 x 1,2,4,5).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9+: More volume and effort than last week. The last repetition of the last rung of the last ladder on both sides were side-presses.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8+: More volume, same effort as last week.)

Variety 12B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume and effort as last week.)

ROP Medium 12 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 eight-minute ladders with 3 rungs (6 x 1,2,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
(RPE 7: More volume and effort than last week.)

32kg Swing x 20 on the minute x 8.
(RPE 8: More volume and effort than last week.)

Variety 12A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume, less effort than last week.)

ROP Light 12 (32kg: 7x2)

32kg Clean & Press + Pull Ladders
7 four and a half-minute ladders with 2 rungs (7 x 1,3).

BW Pull Rung type:
1 Pull-up
3 Wide pull-ups
(RPE 5+: More volume and effort than last week.)

32kg Snatch alternating L/R x 7 on the minute x 10.
(RPE 7: More volume, same effort as last week.)

ROP Heavy 11 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 10-minute ladders with 3 rungs (6 x 1,3,5).

BW Pull Rung type:
1 Pull-up
3 Wide pull-ups
5 Chin-ups
(RPE 9: Less volume and density, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: More volume and effort than three weeks ago.)

Variety 11B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Same volume and effort as three weeks ago.)

ROP Medium 11 (32kg: 7x2)

32kg Clean & Press + Pull Ladders
7 six-minute ladders with 2 rungs (7 x 2,3).

BW Pull Rung type:
2 Wide pull-ups
3 Chin-ups
(RPE 6: Less volume, density, and effort than three weeks ago.)

32kg Swing x 20 on the minute x 7.
(RPE 7+: Less volume, same effort as three weeks ago.)

Variety 11A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5+: Same volume, more effort than three weeks ago.)

ROP Light 11 (32kg: 8x2)

32kg Clean & Press + Pull Ladders
8 four-minute ladders with 2 rungs (8 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
(RPE 5: Less volume, density, and effort than three weeks ago.)

32kg Snatch alternating L/R x 6 on the minute x 10.
(RPE 7: Less volume and effort than three weeks ago..)

PTTP Week 12.0

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume, same effort as last week.)

75lb SP x 5,3,3,2
Rest 2 minutes between sets.
(RPE: 9: More volume and effort than last week.)

PTTP Week 11.8

Power to the People Dead-lifts and Side-presses:
295lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume and effort than least week.)

70lb SP x 5,4,4,3
Rest 2 minutes between sets.
(RPE: 7+: More volume, same effort as last week.)

PTTP Week 11.6

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume and effort than last week.)

75lb SP x 4,4,3,2
Rest 2 minutes between sets.
(RPE: 8: More volume, same effort as last week.)

PTTP Week 11.4

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume and effort than last week.)

75lb SP x 4,3,3,2
Rest 2 minutes between sets.
(RPE: 8: More volume, same effort as last week.)

PTTP Week 11.2

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, same effort as last week.)

70lb SP x 6,5,4
Rest 2 minutes between sets.
(RPE: 8: More volume, same effort as last week.)

PTTP Week 11.0

Power to the People Dead-lifts and Side-presses:
295lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: Same volume and effort as three weeks ago.)

75lb SP x 4,3,3,2
Rest 2 minutes between sets.
(RPE: 8: Same volume, less effort than three weeks ago.)

PTTP Week 10.8

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume and effort as three weeks ago.)

70lb SP x 4,4,4,3
Rest 2 minutes between sets.
(RPE: 7+: More volume, less density, and effort than three weeks ago.)

PTTP Week 10.6

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: Same volume and effort as three weeks ago.)

75lb SP x 4,3,2,2
Rest 2 minutes between sets.
(RPE: 8: Same volume and effort as three weeks ago.)

PTTP Week 10.4

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: Same volume and effort as three weeks ago.)

75lb SP x 3,3,2,2
Rest 2 minutes between sets.
(RPE: 8: Less volume and effort than three weeks ago.)

PTTP Week 10.2

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6: Same volume and effort as three weeks ago.)

70lb SP x 6,4,3
Rest 2 minutes between sets.
(RPE: 8: Same volume and effort as three weeks ago.)

ROP Heavy 10 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 eleven and a half-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8: Same volume, more density, less effort than last week.)

28kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8: Same volume, less effort than last week.)

Variety 10B

Circuit B:
16kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Less volume and effort than last week.)

ROP Medium 10 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume and effort as last week.)

28kg Swing x 20 on the minute x 9.
(RPE 7+: Same volume and effort as last week.)

Variety 10A

Circuit A:
24kg TGU x 2/2.
36kg SLDL x 5 on the minute x 4.
16kg Front Squat x 8 on the minute x 4.
32kg Loaded Cleans x 7 on the minute x 4.
Jump Rope x :40 on and :20 off x 2.
(RPE 5: Less volume and effort than last week.)

ROP Light 10 (28kg: 5x3)

28kg Military Press + Pull Ladders
5 four and a half-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Same volume, more density, and effort than last week.)

28kg Snatch alternating L/R x 10 on the minute x 10.
(RPE 8+: More volume, more density per side, and more effort than last week.)

ROP Heavy 9 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: Same volume, more effort than three weeks ago. I'm going to cut the duration of my variety days by a third next week.)

28kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8+: More volume and effort than three weeks ago.)

Variety 9B

Circuit B:
16kg TGU x 3/3.
36kg SLDL x 5 on the minute x 6.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 6+: Same volume and effort as three weeks ago.)

ROP Medium 9 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 9.
(RPE 7: Same volume and effort as three weeks ago.)

Variety 9A

Circuit A:
24kg TGU x 3/3.
36kg SLDL x 5 on the minute x 6.
16kg Front Squat x 8 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 7: Same volume and effort as three weeks ago.)

ROP Light 9 (28kg: 5x3)

28kg Clean & Press + Pull Ladders
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5: Same volume, less effort than three weeks ago.)

28kg Snatch x 5/5 on the minute x 9.
(RPE 8: Same volume and effort as three weeks ago.)

PTTP Week 10.0

Power to the People Dead-lifts and Side-presses:
295lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume, more effort.)

75lb SP x 4,3,3,2
Rest 2 minutes between sets.
(RPE: 8+: Same volume, same effort.)

PTTP Week 9.8

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume, more effort.)

75lb SP x 4,3,3,2
Rest 2 minutes between sets.
(RPE: 8+: More volume, more effort.)

PTTP Week 9.6

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume, more effort.)

75lb SP x 4,3,2,2
Rest 2 minutes between sets.
(RPE: 8: Same volume, less effort.)

PTTP Week 9.4

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, more effort.)

75lb SP x 4,3,2,2
Rest 2 minutes between sets.
(RPE: 8+: Less volume, more effort.)

PTTP Week 9.2

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6: More volume, same effort as last week.)

70lb SP x 6,4,3
Rest 2 minutes between sets.
(RPE: 8: More volume and effort than last week.)

PTTP Week 9.0

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume, less effort than three weeks ago.)

70lb SP x 6,4,3
Rest 2 minutes between sets.
(RPE: 9: More volume and effort than three weeks ago.)

PTTP Week 8.8

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume and effort as three weeks ago.)

70lb SP x 5,4,4
Rest 2 minutes between sets.
(RPE: 7+: More volume, same effort as three weeks ago.)

PTTP Week 8.6

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: Same volume and effort as three weeks ago.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 7: More volume, same effort as three weeks ago.)

PTTP Week 8.4

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: Same volume and effort as three weeks ago.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 7: Less volume, same effort as three weeks ago.)

PTTP Week 8.2

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6: Same volume, less effort than three weeks ago.)

65lb SP x 6,4,3
Rest 2 minutes between sets.
(RPE: 7: More volume and effort than three weeks ago.)

ROP Heavy 8 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8: Same volume and effort as last week.)

Variety 8B

Circuit B:
16kg TGU x 3/3.
36kg SLDL x 5 on the minute x 6.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 6+: Same volume, less effort than last week.)

ROP Medium 8 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 9.
(RPE 7: Same volume, less effort than last week.)

Variety 8A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
36kg SLDL x 5 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 7: Same volume and effort as last week.)

ROP Light 8 (28kg: 5x3)

28kg Clean & Press + Pull Ladders
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Same volume, less effort than last week.)

28kg Snatch x 5/5 on the minute x 9.
(RPE 8: More volume and effort than last week.)

ROP Heavy 7 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8: Same volume, more effort than three weeks ago.)

Variety 7B

Circuit B:
16kg TGU x 3/3.
36kg SLDL x 5 on the minute x 6.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 7: More volume and effort than three weeks ago.)

ROP Medium 7 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: Same volume and effort as three weeks ago)

28kg Swing x 20 on the minute x 9.
(RPE 8: Same volume, more effort than three weeks ago.)

Variety 7A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
36kg SLDL x 5 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 7: More volume and effort than three weeks ago.)

ROP Light 7 (28kg: 5x3)

28kg Clean & Press + Pull Ladders
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as three weeks ago.)

28kg Snatch x 5/5 on the minute x 9.
(RPE 7+: Same volume, more effort than three weeks ago.)

PTTP Week 8.0

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume, more effort.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 7+: Same volume, same effort.)

PTTP Week 7.8

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume, more effort.)

70lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 7+: More volume, more effort.)

PTTP Week 7.6

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume and effort as last week.)

70lb SP x 5,3,3
Rest 2 minutes between sets.
(RPE: 7: More volume and less effort than last week.)

PTTP Week 7.4

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, same effort as last week.)

65lb SP x 6,4,3
Rest 2 minutes between sets.
(RPE: 7: More volume, more effort.)

PTTP Week 7.2

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume and same effort as last week.)

65lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 6+: More volume and same effort as last week.)

PTTP Week 7.0

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume and effort as three weeks ago.)

70lb SP x 4,4,3
Rest 2 minutes between sets.
(RPE: 8: More volume, more effort.)

PTTP Week 6.8

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: Same volume and effort as three weeks ago.)

70lb SP x 4,3,3
Rest 2 minutes between sets.
(RPE: 7+: Same volume, same effort.)

PTTP Week 6.6

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: Same volume, less effort than three weeks ago.)

70lb SP x 4,3,3
Rest 2 minutes between sets.
(RPE: 7+: More volume and effort than three weeks ago.)

PTTP Week 6.4

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6: Same volume, less effort than three weeks ago.)

65lb SP x 5,4,3
Rest 2 minutes between sets.
(RPE: 6+: More volume, same effort as three weeks ago.)

PTTP Week 6.2

Power to the People Dead-lifts and Side-presses:
265lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: Same volume and effort as three weeks ago.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6+: Same volume and effort as three weeks ago.)

ROP Heavy 6 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8+: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: More volume and same effort as last week.)

Variety 6B

Circuit B:
16kg TGU x 3/3.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 6: Same volume and effort as last week.)

ROP Medium 6 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: Same volume and less effort than last week.)

28kg Swing x 20 on the minute x 9.
(RPE 7+: Same volume and effort as last week.)

Variety 6A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 5+: Same volume and effort as last week.)

ROP Light 6 (28kg: 5x3)

28kg Clean & Press + Pull Ladders
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as last week.)

28kg Snatch x 5/5 on the minute x 9.
(RPE 7: Same volume, less effort than last week.)

The Philosophy of Liberty

Happy Birthday America!

ROP Heavy 5 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 10: Same volume and more effort than three weeks ago.)

28kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 7: More volume and less effort than three weeks ago.)

Variety 5B

Circuit B:
16kg TGU x 3/3.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 6: Same volume and effort as four weeks ago. The TGUs and squats were less effort but was offset by the snatches.)

ROP Medium 5 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Same volume and less effort than three weeks ago.)

28kg Swing x 20 on the minute x 9.
(RPE 7+: Same volume and less effort than three weeks ago.)

Variety 5A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 5+: Same volume, less effort.)

ROP Light 5 (28kg: 5x3)

28kg Clean & Press + Pull Ladders
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as three weeks ago.)

28kg Snatch x 5/5 on the minute x 9.
(RPE 8: Same volume, more effort than three weeks ago.)

PTTP Week 6.0

Power to the People Dead-lifts and Side-presses:
285lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume, more effort.)

70lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 9: More volume, more effort.)

Week 5 'Rite of Passage' (ROP) on Monday.

PTTP Week 5.8

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume, more effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+: Same volume, less effort.)

PTTP Week 5.6

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, same effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6: Same volume, less effort.)

PTTP Week 5.4

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, same effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6+: Same volume, same effort.)

PTTP Week 5.2

Power to the People Dead-lifts and Side-presses:
265lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: Same volume and effort as last time with this weight.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6+: Same volume and effort as last time with this weight.)

Spanish Revolution

Love those Spaniard Rebels!

PTTP Week 5.0

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+: More volume, more effort)

70lb SP x 4,3,2,1
Rest 2 minutes between sets.
(RPE: 8+: More volume, more effort.)

PTTP Week 4.8

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume, more effort)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6+: Same volume, same effort.)

PTTP Week 4.6

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, same effort)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6+: Same volume, same effort.)

PTTP Week 4.4

Power to the People Dead-lifts and Side-presses:
265lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume, more effort)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 6+: Same volume, less effort.)

PTTP Week 4.2

Power to the People Dead-lifts and Side-presses:
260lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 7)

ROP Heavy 4 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9+: More volume, more effort. I will be back here again with the same weight.)

28kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 7+: Less volume, less effort.)

Monday is back to 'Power to the People' Week 5

ROP Medium 4 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 8: More volume, more effort.)

28kg Swing x 20 on the minute x 9.
(RPE 8: More volume, more effort.)

Variety 4A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 6: Same volume, same effort.)

ROP Light 4 (28kg: 5x3)

28kg Clean & Press + Pull Ladders
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 6: More volume, more effort.)

28kg Snatch x 5/5 on the minute x 9.
(RPE 7+: More volume, more effort.)

ROP Heavy 3 (28kg: 6x4)

28kg Clean & Press + Pull Ladders
6 nine-minute ladders (6 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 8+)

28kg Swing x 20 on the minute x 11.
(RPE 8+)

Variety 3B

Circuit B:
16kg TGU x 3/3.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 6)

ROP Medium 3 (28kg: 6x3)

28kg Clean & Press + Pull Ladders
6 six-minute ladders (6 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 6)

28kg Swing x 20 on the minute x 8.
(RPE 7)

Variety 3A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :40 on and :20 off x 3.
(RPE 6)

ROP Light 3 (28kg: 7x2)

28kg Clean & Press + Pull Ladders
7 four-minute ladders (7 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Pull-ups
(RPE 5+)

28kg Snatch x 10 on the minute x 8.
(RPE 6)

PTTP Week 4.0

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8. More volume, more effort.)

70lb SP x 4,3,2,1
Rest 2 minutes between sets.
(RPE: 9. More volume, more effort.)

PTTP Week 3.8

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+. More volume, more effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 7. Same volume, same effort.)

PTTP Week 3.6

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7. More volume, more effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 7. Same volume, same effort.)

PTTP Week 3.4

Power to the People Dead-lifts and Side-presses:
265lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+. More volume, more effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 7. Same volume, less effort.)

PTTP Week 3.2

Power to the People Dead-lifts and Side-presses:
260lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6. More volume, same effort from 7 days ago.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 7+. More volume, more effort from 7 days ago.)

PTTP Week 3.0

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 8. More volume, more effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 7+. More volume, more effort.)

PTTP Week 2.8

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7. More volume, more effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5. Same volume, less effort.)

PTTP Week 2.6

Power to the People Dead-lifts and Side-presses:
265lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6+. More volume, more effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+. Same volume, same effort.)

PTTP Week 2.4

Power to the People Dead-lifts and Side-presses:
260lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6. More volume, same effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+. Same volume, same effort.)

PTTP Week 2.2

Power to the People Dead-lifts and Side-presses:
255lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 6. Same volume, more effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+. Same volume, same effort.)

ROP Heavy 2 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 ten-minute ladders (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8+: Same volume, less effort. The pull-ups were easier I think because I changed the order of the type. So, I also didn't have to do any one-arm rows in place of them.)

24kg Swing x 24 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort.)

Monday is back to 'Power to the People' Week 3

Variety 2B

Circuit B:
16kg TGU x 3/3.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :30 on and :30 off x 4.
(RPE 6: Same volume, same effort, same sweat.)

ROP Medium 2 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 eight-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: Same volume, less effort. I increased the ladders by one minute. The pull-ups were tough but a little easier than last week.)

24kg Swing x 20 on the minute x 9.
(RPE 6+: Same volume, less effort.)

Variety 2A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :30 on and :30 off x 4.
(RPE 6: Same volume, same effort. I added another repetition to the jump ropes because I spend more time getting ready to jump or correcting the rope.)

ROP Light 2 (24kg: 5x3)

24kg Clean & Press + Pull Ladders
5 five-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 4: Same volume, less effort. The added minute helped to lower this rating.)

24kg Snatch x 10 on the minute x 8.
(RPE 5: Same volume, less effort.)

ROP Heavy 1 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 ten-minute ladders (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: More volume, more effort. When the pull-ups become too tough, I switched to one-arm rows.)

24kg Swing x 24 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort.)

Variety 1B

Circuit B:
16kg TGU x 3/3.
24kg Goblet Squat x 7 on the minute x 6.
32kg Snatch x 6 on the minute x 6.
Jump Rope x :30 on and :30 off x 3.
(RPE 6: More sweat.)

ROP Medium 1 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 8: Well, that didn't work even though I increased the time by three minutes instead of two. The pull-ups were the toughest.)

24kg Swing x 20 on the minute x 9.
(RPE 7)

Variety 1A

Circuit A:
24kg TGU x 3/3.
16kg Front Squat x 8 on the minute x 6.
32kg Loaded Cleans x 7 on the minute x 6.
Jump Rope x :30 on and :30 off x 3.
(RPE 6: Plenty of rest and some sweat too.)

ROP Light 1 (24kg: 5x3)

24kg Clean & Press + Pull Ladders
5 four-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 6:)

24kg Snatch x 10 on the minute x 8.
(RPE 6: C&P/pulls and snatches were intended to be light, but a lack of rest always makes me tired. Wednesday's medium day ladders will now increase by two minutes to see if it will get me to an RPE of 6-7.)

Pure Harmonic Economics

Fight of the Century: Keynes vs. Hayek Round Two
http://EconStories.tv

PTTP Week 2.0

Power to the People Dead-lifts and Side-presses:
275lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar.
(RPE: 7+. More volume, more effort.)

65lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 8+. More volume, less effort.)

PTTP Week 1.8

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar for decompression.
(RPE: 7. More volume, more effort.)

65lb SP x 4,3,2
Rest 2 minutes between sets.
(RPE: 9. Less volume, more effort.)

PTTP Week 1.6

Power to the People Dead-lifts and Side-presses:
265lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar for decompression.
(RPE: 6+. More volume, more effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5. Same volume, less effort.)

PTTP Week 1.4

Power to the People Dead-lifts and Side-presses:
260lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar for decompression.
(RPE: 6. More volume, more effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+. Same volume, same effort.)

PTTP Week 1.2

Power to the People Dead-lifts and Side-presses:
255lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar for decompression.
(RPE: 5+. Less volume, less effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+. Same volume, same effort.)

PTTP Week 1.0

Power to the People Dead-lifts and Side-presses:
270lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar for decompression.
(RPE: 7. More volume, same effort.)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+. Same volume, same effort.)

PTTP Week 0.8

Power to the People Dead-lifts and Side-presses:
265lb DL single x 5,3,2
Rest 3 minutes between sets and hang on the pull-up bar for decompression.
(RPE: 7)

60lb SP x 5,3,2
Rest 2 minutes between sets.
(RPE: 5+)

PTTP Week 0.6

Power to the People Dead-lifts and Side-presses with the same weight and total reps but more sets and rest:
260lb DL single x 5
Rest 3 minutes
260lb DL single x 3
Rest 3 minutes
260lb DL single x 2
Rest 3 minutes
(RPE: 6+)

55lb SP x 5
Rest 2 minutes
55lb SP x 3
Rest 2 minutes
55lb SP x 2
(RPE: 4)
During rests after dead-lifts: One minute hangs on the pull-up bar for decompression.

PTTP Week 0.4

Power to the People Dead-lifts and Side-presses:

255lb DL x 5
Rest 3-5 minutes
230lb DL x 5
Rest 3-5 minutes
55lb SP x 5
Rest 3-5 minutes
50lb SP x 5

During rests after dead-lifts: Hangs on the pull-up bar for decompression.
(RPE: 5+)

PTTP Week 0.2

Power to the People Dead-lifts and Side-presses:

250lb DL x 5
Rest 3-5 minutes
225lb DL x 5
Rest 3-5 minutes
55lb SP x 5
Rest 3-5 minutes
50lb SP x 5

During rests: Dead hangs on the pull-up bar for decompression.
(RPE: 5+)

24kg L-Squat & Swing (3-N)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 12.
(RPE 3+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg L-C&P + Pulls (3-N)

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

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg M-Clean & Squat (3-N)

28kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg M-TGU & Swing (3-N)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6+: Same volume, same effort.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg H-Snatch (2-N)

Alternating sides L/R each minute.
24kg Snatch x 14 on the minute x 8.
24kg Snatch x 13 on the minute x 8.
24kg Snatch x 12 on the minute x 4.

(RPE 9: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-Squat & Swing (2-N)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 12.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-TGU & Snatch (2-N)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg M-Clean & Squat (2-N)

28kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6+: Less volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg M-TGU & Swing (2-N)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6+: More volume, more effort.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg H-Snatch (1-N)

Alternating sides L/R each minute.
24kg Snatch x 14 on the minute x 8.
24kg Snatch x 13 on the minute x 8.
24kg Snatch x 12 on the minute x 2.

(RPE 9: Less volume, same effort. The higher density wore me out again and decided not to push it further with lower RPMs.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg L-C&P + Pulls (1-N)

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

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg M-TGU & Swing (1-N)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 3.
One repetition every 00:50.
Total time under tension 4:00
(RPE 5+: Less volume, less effort.)

32kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 6: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg H-Snatch (5-M)

Alternating sides L/R each minute.
24kg Snatch x 14 on the minute x 7.
24kg Snatch x 13 on the minute x 7.
24kg Snatch x 12 on the minute x 7.

(RPE 9: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-Squat & Swing (5-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 12.
(RPE 4: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg L-C&P + Pulls (5-M)

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

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg L-TGU & Snatch (5-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg M-Clean & Squat (5-M)

28kg Clean & Front Squat x 5 on the minute x 11.
(RPE 6+: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg M-TGU & Swing (5-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6: Same volume, less effort.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-Squat & Swing (4-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 11.
(RPE 4: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg L-TGU & Snatch (4-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg M-Clean & Squat (4-M)

28kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg M-TGU & Swing (4-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6: Same volume, less effort.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (3-M)

Alternating sides L/R each minute.
24kg Snatch x 14 on the minute x 7.
24kg Snatch x 13 on the minute x 7.
24kg Snatch x 12 on the minute x 4.
24kg Snatch x 10 on the minute x 4.

(RPE 9: Less volume, more effort. The higher density wore me out early, but then recovered quickly at 10/rpm.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (3-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 10.
(RPE 4+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light C&P + Pulls (3-M)

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

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg Light TGU & Snatch (3-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium Clean & Squat (3-M)

28kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6: Less volume, more density, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Medium TGU & Swing (3-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6+: Same volume, same effort.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (2-M)

24kg Snatch x 13 on the minute x 8.
24kg Snatch x 12 on the minute x 8.
24kg Snatch x 11 on the minute x 8.

(RPE 8+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (2-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 9.
(RPE 4+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light C&P + Pulls (2-M)

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

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Less volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg Light TGU & Snatch (2-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (2-M)

24kg Clean & Front Squat x 5 on the minute x 15.
(RPE 6: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Medium TGU & Swing (2-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6+: Same volume, same effort.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (1-M)

24kg Snatch x 14 on the minute x 6.
24kg Snatch x 13 on the minute x 6.
24kg Snatch x 12 on the minute x 6.

(RPE 8+: Less volume, more density, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (1-M)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 9.
(RPE 5: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Press (1-M)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg Light TGU & Snatch (1-M)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (1-M)

24kg Clean & Front Squat x 5 on the minute x 14.
(RPE 6: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Medium TGU & Swing (1-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6+: Same volume, more effort.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (5-L)

24kg Snatch x 13 on the minute x 7.
24kg Snatch x 12 on the minute x 7.
24kg Snatch x 11 on the minute x 7.

(RPE 8+: Less volume, more density, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (5-L)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 9.
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU & Snatch (5-L)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (5-L)

24kg Clean & Front Squat x 5 on the minute x 13.
(RPE 6: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Medium TGU & Swing (5-L)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6: Same volume, more density, same effort.)

32kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 6: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (4-L)

24kg Snatch x 12 on the minute x 8.
24kg Snatch x 11 on the minute x 8.
24kg Snatch x 10 on the minute x 8.

(RPE 8+: More volume, more density, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (4-L)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 9.
(RPE 5+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Press (4-L)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg Light TGU & Snatch (4-L)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 4+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (4-L)

24kg Clean & Front Squat x 5 on the minute x 12.
(RPE 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Medium TGU & Swing (4-L)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55.
Total time under tension 5:45
(RPE 6: Same volume, same effort.)

32kg Swing x 20 on the minute x 6.
Alternating ladders up and down, left and right.
(RPE 6: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (3-L)

24kg Snatch x 11 on the minute x 20.
24kg Snatch x 10 on the minute x 2.

(RPE 7+: More volume, more density, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (3-L)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 8.
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Press (3-L)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

24kg Light TGU & Snatch (3-L)

24kg RKC TGUs x 7 steps up,
Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute.
Total time under tension 5:30.
(RPE 5: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (3-L)

24kg Clean & Front Squat x 5 on the minute x 12.
(RPE 6: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Medium TGU & Swing (3-L)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55.
Total time under tension 5:45
(RPE 6: Same volume, same effort.)

32kg Swing x 20 on the minute x 6.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (2-L)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 8.
(RPE 6: A high pull into the top position, squat twice, and then swing.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Press (2-L)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Less volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

24kg Light TGU & Snatch (2-L)

24kg RKC TGUs x 7 steps up,
24kg Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute. Continuous movement.
Total time under tension 5:30.
(RPE 5+: More volume, less density, less effort. Yup, DOMS in the upper hamstrings.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (2-L)

24kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6: I can feel the DOMS already.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium TGU & Swing (2-L)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55. 45-50 seconds for each repetition per side.
Total time under tension 5:45
(RPE 6: Same volume, less density, less effort.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (1-L)

24kg Snatch x 11 on the minute x 12.
24kg Snatch x 10 on the minute x 10.

(RPE 7+: More volume, more density, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium Swing & TGU (1-L)

In less than 10 minutes:
32kg RKC TGUs x 1L
32kg Two-handed Swing x 20
32kg RKC TGUs x 1R
32kg Two-handed Swing x 20
4 Rounds total.

Total time under tension 5:30.
Total time swinging 4:00.
(RPE 6+: More density, more effort, more sweat!)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium Swing (1-L)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-L)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition every 00:55. 45-50 seconds for each repetition per side.
Total time under tension 4:30.
(RPE 4+: Same volume, more density, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

24kg Heavy Snatch (5-K)

The first round was with the 28kg, which told me to go lighter.
24kg Snatch x 10 on the minute x 22.

(RPE 7+: Less volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (5-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 6.
One repetition every 00:55. 40-45 seconds for each repetition per side.
Total time under tension 8:20.
(RPE 7+: Same volume, more density, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

28kg Medium Swing (5-K)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 6:45.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

28kg Light Swing (5-K)

28kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 4+: More volume, less effort. My back is getting much better.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition per minute. 45-50 seconds for each repetition per side.
Total time under tension 4:30.
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

24kg Medium Swing II (4-K)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (4-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 6.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 8:20.
(RPE 7: More volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

24kg Light Swing (4-K)

24kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 5: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition per minute. 45-50 seconds for each repetition per side.
Total time under tension 4:30.
(RPE 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

24kg Medium Swing (4-K)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 6:45.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

24kg Heavy Swing (3-K)

24kg Swing x 20 on the minute x 20.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, less density, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.