PTTP-ES Week 0.33

Power to the People Thick-bar Dead-lifts and Floor-presses using a few ideas from the masterpiece of Pavel and Dan John's "Easy Strength Book" and "Easy Strength DVD Seminar" (ES):
180lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE: 3+)

120lb Thick-bar FP x 5,3,2
Rest 2-3 minutes between sets.
(RPE: 4)

ROP Practice & Test Day

The (ROP) Rite of Passage from Enter the Kettlebell (ETK) practice of Loaded cleans and test of Clean & Presses, and Snatches.

32kg C&P 5L/5R (RPE: 6)
36kg Loaded cleans 2L/2R
36kg C&P 3L/4R (RPE: 8. PR)
40kg Loaded cleans 2L/2R
40kg C&P 1L/1R (RPE: 9. PR)
Finally pressed a kettlebell closest to half my body weight! Before I go up to a heavier kettlebell in my ROP practice, I'll continue with the 32kg until I can test the 36kg with at least 5L/5R.

It's been quite a while since I have used a 24kg in a snatch test. So, I decided to do the RKC 5-minute test with the 24kg.
24kg 5-minute Snatch Test:
10L/10R,
10L/10R,
10L,
Rest 45 seconds
10R/10L,
10R/10L,
6R/5L (RPE: 9)
101 reps in 5-minutes. Good for not training this test in many months.

PTTP Test and Practice Day

Power to the People Dead-lifts and Side-presses:
Where stated in the warm-up progression to a PR, I am using a simulated "Thick bar" with the help from a pair of Fat Gripz.



200lb Thick-bar DL single x 2 (RPE: 4)
250lb Thick-bar DL single x 2 (RPE: 6: The grip is the weakest link when using the simulated thick bar. I almost lost it!)
300lb DL single x 2 (RPE: 7)
350lb DL x 1 (RPE: 9+: PR. I'll use about 50% of this 1RM but with the Fat Gripz to begin my next PTTP routine.)
Rest 2-3 minutes between sets and hang on the pull-up bar.

Side-Press warm-up progression to a PR:
65lb SP x 2/2 (RPE: 4)
75lb SP x 2/2 (RPE: 6)
85lb SP x 1/1 (RPE: 9. PR.)
Rest 3 minutes between sets.

Floor-press Practice:
130lb FP x 3 (RPE: 5)
170lb FP x 2 (RPE: 7)
200lb FP x 1 (RPE: 8. Everyone of these is a PR because I have never floor pressed and it's been over 30 years since I can remember benching.)
130lb Thick-bar FP x 3 (RPE: 6. With a little less weight, this will be the place to begin a "same but different" PTTP routine.)

Tomorrow is a Rite of Passage (ROP) Test Day.

ROP Heavy 16 (32kg: 5x5)

32kg Clean & Press + Pull Ladders
5 fifteen-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, less density, same effort as last week.)

32kg 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 16B

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, less effort than last week.)

ROP Medium 16 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 nine and a half-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+: More volume, same effort as last week.)

32kg Swing x 20 on the minute x 9.
(RPE 7+: Same volume and effort as last week.

Variety 16A

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.
24kg Snatch Alternating L/R x 10 on the minute x 4.
(RPE 4+: Same volume and effort as last week.)

ROP Light 16 (32kg: 5x3)

32kg Clean & Press + Pull Ladders
5 six-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 6: Same volume and effort as last week.)

32kg Snatch 4/4 on the minute x 9.
(RPE 7: Same volume, less effort than last week.)

ROP Heavy 15 (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: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

Variety 15B

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 and effort as three weeks ago.)

ROP Medium 15 (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+: Same volume, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
(RPE 7+: Same volume, more effort than three weeks ago.)

Variety 15A

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.
24kg Snatch Alternating L/R x 10 on the minute x 4.
(RPE 4+: Same volume and effort as three weeks ago.)

ROP Light 15 (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: Same volume and effort as three weeks ago.)

32kg Snatch 4/4 on the minute x 9.
(RPE 8: Same volume, more effort than three weeks ago.)

PTTP Week 16

Power to the People Dead-lifts and Side-presses:
320lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 9: More volume and effort than last week.)

75lb SP x 5,4,4,4
Rest 3 minutes between sets.
(RPE: 9: Less volume, more effort than last week.)

PTTP Week 15.8

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 8: More volume and effort than last week.)

75lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 8: More volume and effort than last week.)

PTTP Week 15.6

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7: More volume, same effort as last week.)

75lb SP x 4,4,4,3
Rest 3 minutes between sets.
(RPE: 7+: More volume and effort than last week.)

PTTP Week 15.4

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 6+: More volume and effort than last week.)

70lb SP x 5,5,4,4
Rest 3 minutes between sets.
(RPE: 6+: More volume and effort than last week.)

PTTP Week 15.2

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 6: More volume and effort than last week.)

70lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 6: More volume, same effort as last week.)

PTTP Week 15

Power to the People Dead-lifts and Side-presses:
310lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 8+: Same volume, more effort than three weeks ago.)

70lb SP x 6,5,4,4
Rest 3 minutes between sets.
(RPE: 8: More volume and effort than three weeks ago.)

PTTP Week 14.8

Power to the People Dead-lifts and Side-presses:
300lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7+: Same volume and effort as three weeks ago.)

70lb SP x 5,4,4,4
Rest 3 minutes between sets.
(RPE: 7: More volume, same effort as three weeks ago.)

PTTP Week 14.6

Power to the People Dead-lifts and Side-presses:
290lb DL single x 5,3,2
Rest 5 minutes between sets and hang on the pull-up bar.
(RPE: 7: Same volume and effort as three weeks ago.)

70lb SP x 5,4,4,3
Rest 3 minutes between sets.
(RPE: 6+: More volume, same effort as three weeks ago.)

PTTP Week 14.4

Power to the People Dead-lifts and Side-presses:
280lb DL single x 5,3,2
Rest 5 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 3 minutes between sets.
(RPE: 6: More volume, same effort as three weeks ago.)