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)