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.)