Tuesday, November 29, 2011

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:
Rest 45 seconds
6R/5L (RPE: 9)
101 reps in 5-minutes. Good for not training this test in many months.

No comments: