ROP Light 9 (28kg: 3x3+1x1)

28kg Clean & Press + Pull Ladders.
3 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:
(3 x 1,2,3) + (1 x 1).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 3+: Same volume, less effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 10.
(RPE 6+: Same volume and effort as three weeks ago.)

Edit Week 8 DL Singles with ES

Today on the last day of week 7, I planned to do 15 sets x 1 rep of 290lbs (83% 1RM), but for whatever reason on 10th rep my RPE was a 9. So, I took off some weight and finished feeling good. In my opinion, a 9 is too high to be an Easy Strength type of training. So, tomorrow I'll lower the weight and the RPE, hoping it will be easier because I am stronger.

DL Singles with ES (Weeks 7 & 8)

For this next two-week block I'll be applying the dead-lift program on page #99 from the book "Easy Strength". A variation of Justa's Singles with an added modification to the 40-day workout. After the dead-lift repetition, I'll be adding one hanging leg-raise, a kettlebell clean & press 1L/1R with a 32kg for 2/3 of the sets and a 36kg for 1/3 of the sets, and after all sets are finished, 28kg TGUs of 1/1 x 2 and 40 reps of swings. Today I did 3 sets x 1 repetition of 290lbs (83% 1RM) with 3 minutes of rest between sets.
On Monday I'll do 5 sets.
Tuesday will be 7 sets.
Wednesday 9 sets.
Thursday 11 sets.
Friday 13 sets.
Saturday 15 sets.
Repeat on Sunday with an added 10 pounds (300lbs / 86% 1RM) for the dead-lift and continue pressing the 32kg (80% 1RM) for 50% of the sets and the 36kg (90% 1RM) for the other half.

ROP Heavy 8 (28kg: 4x5)

28kg Clean & Press + Pull Ladders
4 twelve-minute ladders with 5 rungs: (4 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, same effort as last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, less effort than last week.)

Variety 8B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)

ROP Medium 8 (28kg: 3x4+1x2)

28kg Clean & Press + Pull Ladders
3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(3 x 1,2,3,4) + (1 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: More volume, same effort as last week.)

28kg Swing x 20 on the minute x 9.
(RPE 7: Same volume and effort as last week.)

Variety 8A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)

ROP Light 8 (28kg: 3x3+1x1)

28kg Clean & Press + Pull Ladders.
3 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:
(3 x 1,2,3) + (1 x 1).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4: More volume, same effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 10.
(RPE 6+: More volume and effort than last week.)

ROP Heavy 7 (28kg: 3x5+1x3)

28kg Clean & Press + Pull Ladders
3 twelve-minute ladders with 5 rungs and 1 ladder with 3 rungs:
(3 x 1,2,3,4,5) + (1 x 1,2,3).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: Less volume, more effort than three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort than three weeks ago.)

Variety 7B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)

ROP Medium 7 (28kg: 3x4)

28kg Clean & Press + Pull Ladders
3 eight-minute ladders with 4 rungs (3 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: Less volume, same effort as three weeks ago.)

28kg Swing x 20 on the minute x 9.
(RPE 7: Less volume, same effort as three weeks ago.)

Variety 7A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)

ROP Light 7 (28kg: 3x3)

28kg Clean & Press + Pull Ladders.
3 five and a half-minute ladders with 3 rungs (3 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4: Less volume, same effort as three weeks ago.)

24kg Alternating L/R Snatch x 11 on the minute x 10.
(RPE 5+: Same volume and effort as three weeks ago.)

DL Singles with ES (Weeks 5 & 6)

For this next two-week block I'll be applying the dead-lift program on page #99 from the book "Easy Strength". A variation of Justa's Singles with slight modifications to the 40-day workout. After the dead-lift repetition, I'll be adding one hanging leg-raise, a 32kg kettlebell clean & press 1L/1R, and after all sets are finished, 24kg TGUs of 1/1 x 2 and 40 reps of swings.
Today I did 3 sets of one rep x 280lbs, which is about 80% of my 1RM with two to three minutes of rest between sets.
On Monday I'll do 5 sets.
Tuesday will be 7 sets.
Wednesday 9 sets.
Thursday 11 sets.
Friday 13 sets.
Saturday 15 sets.
Repeat on Sunday with an added 10 pounds (290lbs / 83% 1RM) for the dead-lift and continue pressing the 32kg (80% 1RM) for 2/3 of the sets and the 36kg (90% 1RM) for 1/3 of the sets.

ROP Heavy 6 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7+: Less volume and effort than last week.)

Variety 6B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)

ROP Medium 6 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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.)

24kg Swing x 22 on the minute x 10.
(RPE 7: More volume, density, and effort than last week.)

Variety 6A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)

ROP Light 6 (24kg: 5x3)

24kg 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-ups
3 Chin-ups
(RPE 4: Same volume and effort as last week.)

24kg Alternating L/R Snatch x 11 on the minute x 10.
(RPE 5+: Same volume and effort as last week.)

ROP Heavy 5 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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 and effort as three weeks ago.)

24kg Swing x 22 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 9: Same volume and effort as three weeks ago.)

Variety 5B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)

ROP Medium 5 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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.)

24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume and effort as three weeks ago.)

Variety 5A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)

ROP Light 5 (24kg: 5x3)

24kg 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-ups
3 Chin-ups
(RPE 4: Same volume, less effort than three weeks ago.)

24kg Alternating L/R Snatch x 11 on the minute x 10.
(RPE 5+: Same volume and effort as three weeks ago.)

DL Singles with ES (Weeks 3 & 4)

For this next two-week block I'll be applying the dead-lift program on page #99 from the book "Easy Strength". A variation of Justa's Singles with slight modifications to the 40-day workout. After the dead-lift repetition, I'll be adding one hanging leg-raise, a 32kg kettlebell clean & press 1L/1R, and after all sets are finished, 24kg TGUs of 1/1 x 2 and 40 reps of swings.
Today I did 3 sets of one rep x 280lbs, which is about 80% of my 1RM with two to three minutes of rest between sets.
On Monday I'll do 5 sets.
Tuesday will be 7 sets.
Wednesday 9 sets.
Thursday 11 sets.
Friday 13 sets.
Saturday 15 sets.
Repeat on Sunday with an added 10 pounds (290lbs / 83% 1RM) for the dead-lift and continue pressing the 32kg (80% 1RM) for 2/3 of the sets and the 36kg (90% 1RM) for 1/3 of the sets.

ROP Heavy 4 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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.)

24kg Swing x 22 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 9: More volume, density, and effort than last week.)

Variety 4B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: More volume, same effort as last week.)

ROP Medium 4 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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.)

24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume, less effort than last week.)

Variety 4A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume, less effort than last week.)

ROP Light 4 (24kg: 5x3)

24kg 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-ups
3 Chin-ups
(RPE 4+: Same volume and effort as last week.)

24kg Alternating L/R Snatch x 11 on the minute x 10.
(RPE 5+: More volume and effort than last week.)

ROP Heavy 3 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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. Pull-ups were tough on the last two rungs of the last two ladders.)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

Variety 3B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
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 3 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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.)

24kg Swing x 20 on the minute x 10.
(RPE 6+: More volume and effort than three weeks ago.)

Variety 3A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 4: Same volume and effort as three weeks ago.)

ROP Light 3 (24kg: 5x3)

24kg 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-ups
3 Chin-ups
(RPE 4+: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 10 on the minute x 10.
(RPE 5: Same volume and effort as three weeks ago.)

DL Singles with ES (Weeks 1 & 2)

For this next two-week block I'll be applying the dead-lift program on page 99 from the book "Easy Strength". A variation of Justa's Singles with slight modifications to the 40-day workout. After the dead-lift repetition, I'll be adding one hanging leg-raise, a 32kg kettlebell clean & press 1L/1R, and after all sets are finished, 24kg TGUs of 1/1 x 2 and 40 reps of swings.
Today I did 3 sets of one rep x 270lbs, which is about 77% of my 1RM with two minutes of rest between sets.
On Monday I'll do 5 sets.
Tuesday will be 7 sets.
Wednesday 9 sets.
Thursday 11 sets.
Friday 13 sets.
Saturday 15 sets.
Repeat on Sunday with an added 10 pounds (280lbs / 80% 1RM) for the dead-lift and continue with the 32kg (80% 1RM) for the presses.

ROP Heavy 2 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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. All rungs were done with pull-ups, too.)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as last week.)

Variety 2B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
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 2 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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.)

24kg Swing x 20 on the minute x 9.
(RPE 6: Same volume and effort as last week.)

Variety 2A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 4: Same volume, less effort than last week.)

ROP Light 2 (24kg: 5x3)

24kg 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-ups
3 Chin-ups
(RPE 4+: Same volume, less effort than last week.)

24kg Alternating L/R Snatch x 10 on the minute x 10.
(RPE 5: Same volume, less effort than last week.)

ROP Heavy 1 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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: On the fifth rung of the third, fourth, and fifth ladders I did one-arm rows.)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8+.)

Variety 1B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
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+.)

ROP Medium 1 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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+: Due to the pull-ups.)

24kg Swing x 20 on the minute x 9.
(RPE 6.)

Variety 1A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5.)

ROP Light 1 (24kg: 5x3)

24kg 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-ups
3 Chin-ups
(RPE 5.)

24kg Alternating L/R Snatch x 10 on the minute x 10.
(RPE 5+.)

Justa's Singles with Easy Strength Weeks 19 & 20

For this next two-week block I'll be applying the same simple dead-lift program that I read on page 99 in Easy Strength. A variation of Justa's Singles with a slight modification. After the dead-lift, I'll be adding one repetition of a hanging leg-raise and a 28kg kettlebell clean & press 1L/1R.
Today I did 3 repetitions of 260lbs, which is my 70% 1RM + 15 pounds with two minutes of rest between sets.
On Monday I'll do 5 reps.
Tuesday will be 7 reps.
Wednesday 9 reps.
Thursday 11 reps.
Friday 13 reps.
Saturday 15 reps.
Repeat on Sunday with an added 10 pounds for the dead-lift and 32kg for the presses.

PM-modified Heavy 20

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7: Same volume, less effort than last week.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8: Same volume, less effort than last week.)

PM-modified Medium 19.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)

PM-modified Medium 19.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as last week.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

PM-modified Light 19.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4: Same volume, less effort than last week.)

PM-modified Light 19.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4: Same volume, less effort than last week.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

PM-modified Heavy 19

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as three weeks ago.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

PM-modified Medium 18.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)

PM-modified Medium 18.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as three weeks ago.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)

PM-modified Light 18.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume, more effort than three weeks ago.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as three weeks ago.)

PM-modified Light 18.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as three weeks ago.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as three weeks ago.)

Justa's Singles from Easy Strength

For the next two weeks I'll be applying a simple dead-lift program that I read on page 99 in Easy Strength. That would be a variation of Justa's Singles.
On Sunday I did 3 repetitions of my 70% 1RM with a minute or two of rest between sets.
On Monday I did 5 reps.
Tuesday will be 7 reps.
Wednesday 9 reps.
Thursday 11 reps.
Friday 13 reps.
Saturday 15 reps.
Repeat on Sunday with an added 10 pounds.

PM-modified Heavy 18

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as last week.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as last week.)

PM-modified Medium 17.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)

PM-modified Medium 17.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6: Same volume, less effort than last week.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

PM-modified Light 17.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 3+: Same volume, less effort than last week.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as last week.)

PM-modified Light 17.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as last week.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

PM-modified Heavy 17

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as last week.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume, less effort than last week.)

PM-modified Medium 16.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)

PM-modified Medium 16.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6+: Same volume and effort as last week.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

PM-modified Light 16.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume, less effort than last week.)

PM-modified Light 16.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as last week.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

PM-modified Heavy 16

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7+.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 9.)`

PM-modified Medium 15.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7.)

PM-modified Medium 15.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6+.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)

PM-modified Light 15.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 5.)

PM-modified Light 15.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4+.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4.)

ROP/ES Heavy 15

Rite of Passage with Easy Strength (80+% 1RM):

36kg Alternating TGU x 2/2.

Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as three weeks ago.)

ROP/ES Light 14.8

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as three weeks ago.)

ROP/ES Medium 14.6

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume and effort as three weeks ago.)

ROP/ES Light 14.4

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

ROP/ES Medium 14.2

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: Same volume and effort as three weeks ago.)

28kg Snatch x 5/5 on the minute x 8.
(RPE 6+: Less volume and effort than three weeks ago.)

PTTP/ES Week 16

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 305lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8+: More volume and effort than last week.)

75lb SP x 4/4,4/4,3/3,3/3 with BW Pull-ups x 4,3,3,3.
Rest 3-4 minutes between sets.
(RPE 7+: Same volume, more effort than last week.)

32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)

PTTP/ES Week 15.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 295lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8: More volume and effort than last week.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as last week.)

32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)

PTTP/ES Week 15.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 285lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7: More volume and effort than three weeks ago.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: More volume and effort than three weeks ago.)

32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)

PTTP/ES Week 15.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 275lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 15.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 265lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 15

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 295lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8: More volume and effort than three weeks ago.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 14.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 285lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7: More volume and effort than three weeks ago.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 14.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 275lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: More volume and effort than three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 14.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 265lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 14.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 255lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

ROP/ES Heavy 14

Rite of Passage with Easy Strength (80+% 1RM):

36kg Alternating TGU x 2/2.

Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as last week.)

ROP/ES Light 13.8

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: More volume and effort than last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as last week.)

ROP/ES Medium 13.6

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume and effort as last week.)

ROP/ES Light 13.4

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: More volume and effort than last week.)

24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: More volume and effort than last week.)

ROP/ES Medium 13.2

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)

32kg Snatch x 5/5 on the minute x 8.
(RPE 7: More volume and effort than last week.)

ROP/ES Heavy 13

Rite of Passage with Easy Strength (80+% 1RM):

36kg Alternating TGU x 2/2.

Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: More volume and effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as three weeks ago.)

ROP/ES Light 12.8

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 24kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4+: More volume and effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume, less effort than three weeks ago.)

ROP/ES Medium 12.6

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 32kg C&P + 1/1 Front SQ + 1 Chin-up
2/2 28kg C&P + 1/1 Front SQ + 2 Pull-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume, less effort than three weeks ago.)

ROP/ES Light 12.4

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 3 Goblet SQs + 1 Chin-up
2/2 24kg C&P + 2 Goblet SQs + 2 Pull-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as three weeks ago.)

ROP/ES Medium 12.2

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 32kg C&P + 1/1 Front SQ + 1 Chin-up
2/2 28kg C&P + 1/1 Front SQ + 2 Pull-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 14

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 290lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7+: More volume and effort than last week.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 280lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: More volume and effort than last week.)

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

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 270lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 280lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 270lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: Same volume and effort as three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

ROP/ES Heavy 12

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as last week.)

ROP/ES Light 11.8

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 3+: Same volume, less effort than last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume and effort as last week.)

ROP/ES Medium 11.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: 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 6+: Same volume and effort as last week.)

ROP/ES Light 11.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 3+: Same volume, less effort than last week.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as last week.)

ROP/ES Medium 11.2

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume, less effort than last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume, less effort than last week.)

ROP/ES Heavy 11

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7: Same volume and effort as four weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, more effort than four weeks ago.)

ROP/ES Light 10.8

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as four weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume and effort as four weeks ago.)

ROP/ES Medium 10.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: Same volume and effort as four weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, more effort than four weeks ago.)

ROP/ES Light 10.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as four weeks ago.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as four weeks ago.)

ROP/ES Medium 10.2

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: Same volume and effort as four weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: Same volume and effort as four weeks ago.)

PTTP/ES Week 12

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 280lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: More volume and effort than last week.)

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

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 11.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 270lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week).

PTTP/ES Week 11.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 5: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 11.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4: Same volume, less effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 11.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume and effort than last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4+: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 11

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 270lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: Same volume and effort as three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 6: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.

PTTP/ES Week 10.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.

PTTP/ES Week 10.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.

PTTP/ES Week 10.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 10.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 230lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Same volume and effort as three weeks ago.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PM-modified Heavy 10

Modified Program Minimum:

32kg Alternating TGU x 3/3.
(RPE 7.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6+.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7.)

PM-modified Light 9.66

Modified Program Minimum:

24kg Alternating TGU x 3/3.
(RPE 4+.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)

24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 4+.)

PM-modified Medium 9.33

Modified Program Minimum:

28kg Alternating TGU x 3/3.
(RPE 6.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 5.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume, less effort than last week.)

ROP/ES Heavy 9.0

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)

Next Monday will be a Spring break back-off week with a modified Program Minimum (PM).

ROP/ES Light 8.8

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume and effort as three weeks ago.)

ROP/ES Medium 8.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 5+: Same volume, less effort than three weeks ago.)

ROP/ES Light 8.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as three weeks ago.)

ROP/ES Medium 8.2

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: Same volume and effort as three weeks ago.)

PTTP/ES Week 10

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 270lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 6: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 9.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume, same effort as last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 5+: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 9.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4: Same volume, less effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 9.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 9.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 230lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: More volume, same effort as last week.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 9.0

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 6: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 8.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 8.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume, less effort than three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 8.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 230lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume, less effort than three weeks ago.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 8.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 220lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Same volume and effort as three weeks ago.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

ROP/ES Heavy 8.0

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)

ROP/ES Light 7.8

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume, less effort than last week.)

ROP/ES Medium 7.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: Same volume and effort as last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6: Same volume and effort as last week.)

ROP/ES Light 7.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as last week.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as last week.)

ROP/ES Medium 7.2

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: Same volume and effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: Same volume and effort as last week.)

ROP/ES Heavy 7.0

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7.)

ROP/ES Light 6.8

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Less volume and effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: Same volume and effort as three days ago.)

ROP/ES Medium 6.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6: More volume and effort than three weeks ago.)

ROP/ES Light 6.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Less volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than three weeks ago.)

ROP/ES Medium 6.2

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: More volume and effort than three weeks ago.)

PTTP/ES Week 8.0

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 6+: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 7.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume, same effort as last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 5: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 7.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume and effort than last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 5: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 7.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 230lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume and effort than last week.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+: More volume, same effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 7.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 220lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: More volume, same effort as last week.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+: More volume, same effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume, more effort than last week.)

PTTP/ES Week 7.0

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 5.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 230lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 220lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4.)

50lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 210lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4.)

50lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4+. Same volume, less effort than three weeks ago.)

PM/ES Medium 6.0

Program Minimum with Easy Strength (70% 1RM):

28kg Alternating TGU x 2/2.

28kg Goblet Squat x 3 + Swing x 10 on the minute x 8.
(RPE 5+.)

PM/ES Light 5.83

Program Minimum with Easy Strength (60% 1RM):

24kg Alternating TGU x 2/2.

24kg Goblet Squat x 3 + Swing x 10 on the minute x 8.
(RPE 4.)

ROP/ES Medium 5.66

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

28kg Alternating TGU x 2/2.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 nine-minute ladders with 3 rungs (3 x 2,3,4).
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 28kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
4/4 24kg C&P + 1 Dbl 24kg Front SQ + 4 Narrow pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, more effort than two days ago.)

ROP/ES Light 5.5

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

24kg Alternating TGU x 3/3.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 32kg C&P + 1/1 32kg Front SQ + 1 Chin-up
2/2 28kg C&P + 1/1 28kg Front SQ + 2 Pull-ups
3/3 24kg C&P + 1/1 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4+: Less volume and effort than last week.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 5: More volume, less effort than last week.)

ROP/ES Medium 5.33

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

28kg Alternating TGU x 2/2.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 nine-minute ladders with 3 rungs (3 x 2,3,4).
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 28kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
4/4 24kg C&P + 1 Dbl 24kg Front SQ + 4 Narrow pull-ups
Repeat ladder three times.
(RPE 6: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6: Same volume and effort as last week.)

ROP/ES Light 5.16

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

24kg Alternating TGU x 3/3.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 32kg C&P + 1/1 32kg Front SQ + 1 Chin-up
2/2 28kg C&P + 1/1 28kg Front SQ + 2 Pull-ups
3/3 24kg C&P + 1/1 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4+: Same volume and effort as last week.)

24kg Alternating L/R Snatch x 11 on the minute x 8.
(RPE 5: Same volume, less effort than last week.)

ROP/ES Heavy 5.0

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

32kg TGU x 1/1.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 eleven-minute ladders with 3 rungs (3 x 3,4,5).
32kg C&P x 3/3 + Double 24kg Front SQ x 1
28kg C&P x 4/4 + Double 24kg Front SQ x 1
24kg C&P x 5/5 + Double 24kg Front SQ x 1
Repeat ladder three times.

BW Pull Rung type:
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 7+: Same volume and effort as three days ago.)

Double 24kg Swing x 10 on the minute x 5.
(RPE 7: More volume and effort than three days ago.)

ROP/ES Medium 4.83

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

28kg Alternating TGU x 2/2.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 nine-minute ladders with 3 rungs (3 x 2,3,4).
32kg C&P x 2/2 + Double 24kg Front SQ x 1
28kg C&P x 3/3 + Double 24kg Front SQ x 1
24kg C&P x 4/4 + Double 24kg Front SQ x 1
Repeat ladder three times.

BW Pull Rung type:
2 Pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6. Same volume and effort as three days ago.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, more effort than three days ago.)

ROP/ES Light 4.66

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

24kg Alternating TGU x 3/3.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
32kg C&P x 1/1 + 32kg Front SQ x 1/1
28kg C&P x 2/2 + 28kg Front SQ x 1/1
24kg C&P x 3/3 + 24kg Front SQ x 1/1
Repeat ladder three times.

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
(RPE 4+: Same volume and effort as three days ago.)

24kg Alternating L/R Snatch x 11 on the minute x 8.
(RPE 6: Same volume, more effort than three days ago.)

ROP/ES Heavy 4.5

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

32kg TGU x 1/1.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 eleven-minute ladders with 3 rungs (3 x 3,4,5).
32kg C&P x 3/3 + Double 24kg Front SQ x 1
28kg C&P x 4/4 + Double 24kg Front SQ x 1
24kg C&P x 5/5 + Double 24kg Front SQ x 1
Repeat ladder three times.

BW Pull Rung type:
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 7+.)

Double 24kg Swing x 10 on the minute x 4.
(RPE 6.)

ROP/ES Medium 4.33

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

28kg TGU x 1/1,1/1.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 nine-minute ladders with 3 rungs (3 x 2,3,4).
32kg C&P x 2/2 + Double 24kg Front SQ x 1
28kg C&P x 3/3 + Double 24kg Front SQ x 1
24kg C&P x 4/4 + Double 24kg Front SQ x 1
Repeat ladder three times.

BW Pull Rung type:
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(RPE 6.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+.)

ROP/ES Light 4.16 (3x3)

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

24kg TGU x 1/1,1/1,1/1.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
32kg C&P x 1/1 + 32kg Front SQ x 1/1
28kg C&P x 2/2 + 28kg Front SQ x 1/1
24kg C&P x 3/3 + 24kg Front SQ x 1/1
Repeat ladder three times.

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 4+.)

24kg Alternating L/R Snatch x 11 on the minute x 8.
(RPE 5+: More volume and effort than three weeks ago.)

PTTP/ES Week 6.0

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 220lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: Less volume and effort than last week.)

150lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5+: Less volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. More volume and effort than last week.)

PTTP/ES Week 5.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 210lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: Less volume and effort than last week.)

145lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5+: Less volume, same effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. More volume and effort than last week.)

PTTP/ES Week 5.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 200lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Less volume and effort than last week.)

140lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Less volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. More volume and effort than last week.)

PTTP/ES Week 5.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 190lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Less volume and effort than last week.)

135lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Less volume, same effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. More volume and effort than last week.)

PTTP/ES Week 5.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 180lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Less volume and effort than last week.)

130lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Less volume, same effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. More volume and effort than last week.)

PTTP-ES Week 5.0

Power to the People with Easy Strength:
250lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 6+: Same volume, more effort than three weeks ago.)

155lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 6: Same volume, more effort than three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

Since my CNS is feeling overused, I will rotate or change some movements and use an average range of 70% 1RM intensity next week. So, this would be around 180lbs for the thick-bar dead-lift, 245lbs for the regular dead-lift, 140lbs for the thick-bar floor-press, and 65lbs for the side-press.

PTTP-ES Week 4.8

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago. Mixed grip on the dead-lift.)

150lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.6

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 6: Same volume and effort as three weeks ago.)

145lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.4

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

140lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.2

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

135lb Thick-bar FP x 5,5,5 with 16kg Renegade Rows x 5/5,5/5,5/5.
Rest 3-4 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+. More volume and effort than three weeks ago.)

ROP-ES Heavy 4 (24kg: 5x5)

Rite of Passage with Easy Strength (60% 1RM):
24kg Clean & Press + Pull Ladders
5 ten and a half-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 7+: Same volume, less effort than last week.)

24kg Swing x 20 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort as last week.)

Variety 4B

Circuit B:
16kg TGU x 2/2.
40kg Push-press x 1L/1R on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL 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+: More volume, same effort as last week.)

ROP-ES Medium 4 (28kg: 5x4)

Rite of Passage with Easy Strength (70% 1RM):
28kg Clean & Press + Pull Ladders
5 eight 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 5+: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 10.
(RPE 7: Same volume and effort as last week.)

Variety 4A

Circuit A:
24kg TGU x 2/2.
Double 16kg Front Squat x 7 on the minute x 4.
36kg Loaded Clean x 7 on the minute x 2L/2R.
40kg Suitcase DL x 7 on the minute x 2L/2R.
24kg Alternating L/R Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume, same effort as last week.)

ROP-ES Light 4 (32kg: 5x3)

Rite of Passage with Easy Strength (80% 1RM):
32kg Clean & Press + Pull Ladders.
5 six and a half-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4: Same volume, less effort than last week.)

32kg Snatch 4/4 on the minute x 8.
(RPE 5: Same volume, less effort than last week.)

ROP-ES Heavy 3 (24kg: 5x5)

Rite of Passage with Easy Strength (60% 1RM):
24kg Clean & Press + Pull Ladders
5 ten and a half-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: Less volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, less density and effort than three weeks ago.)

Variety 3B

Circuit B:
16kg TGU x 2/2.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL 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-ES Medium 3 (28kg: 5x4)

Rite of Passage with Easy Strength (70% 1RM):
28kg Clean & Press + Pull Ladders
5 eight 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 6: Less volume and effort than three weeks ago.)

28kg Swing x 20 on the minute x 10.
(RPE 7: Less volume, same effort as three weeks ago.)

Variety 3A

Circuit A:
24kg TGU x 2/2.
Double 16kg Front Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 2/2.
36kg Loaded Cleans x 7 on the minute x 2/2.
20kg Alternating L/R Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume, same effort as three weeks ago.)

ROP-ES Light 3 (32kg: 5x3)

Rite of Passage with Easy Strength (80% 1RM):
32kg Clean & Press + Pull Ladders.
5 six and a half-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4+: Same volume, less density and effort than three weeks ago.)

32kg Snatch 4/4 on the minute x 8.
(RPE 5+: Less volume and effort than three weeks ago.)

PTTP-ES Week 4.0

Power to the People with Easy Strength:
250lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: More volume and effort than last week. Used mixed grip.)

155lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.8

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5+: More volume, less effort than last week. Because I used a mixed grip on the dead-lift.)

150lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.6

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: More volume and effort than last week.)

145lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.4

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5: More volume and effort than last week.)

140lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5: More volume, less effort than last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.2

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 4+: More volume and effort than last week.)

135lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)