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.)