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.)