Thursday, June 30, 2011

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.)

Wednesday, June 29, 2011

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.)

Tuesday, June 28, 2011

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.)

Monday, June 27, 2011

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.)

Friday, June 24, 2011

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.

Thursday, June 23, 2011

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.)

Wednesday, June 22, 2011

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.)

Tuesday, June 21, 2011

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.)

Monday, June 20, 2011

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.)

Sunday, June 19, 2011

Spanish Revolution


Love those Spaniard Rebels!

Friday, June 17, 2011

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.)

Thursday, June 16, 2011

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.)

Wednesday, June 15, 2011

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.)

Tuesday, June 14, 2011

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.)

Monday, June 13, 2011

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)

Friday, June 10, 2011

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

Wednesday, June 8, 2011

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.)

Tuesday, June 7, 2011

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.)

Monday, June 6, 2011

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.)

Saturday, June 4, 2011

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+)

Thursday, June 2, 2011

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)

Wednesday, June 1, 2011

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)