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.)
Wednesday, February 29, 2012
Tuesday, February 28, 2012
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.)
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.)
Monday, February 27, 2012
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.)
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.)
Friday, February 24, 2012
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.)
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.)
Thursday, February 23, 2012
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.)
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.)
Wednesday, February 22, 2012
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.)
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.)
Tuesday, February 21, 2012
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.)
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.)
Monday, February 20, 2012
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.)
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.)
Saturday, February 18, 2012
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+.)
28kg Alternating TGU x 2/2.
28kg Goblet Squat x 3 + Swing x 10 on the minute x 8.
(RPE 5+.)
Friday, February 17, 2012
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.)
24kg Alternating TGU x 2/2.
24kg Goblet Squat x 3 + Swing x 10 on the minute x 8.
(RPE 4.)
Thursday, February 16, 2012
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.)
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.)
Wednesday, February 15, 2012
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.)
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.)
Tuesday, February 14, 2012
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.)
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.)
Monday, February 13, 2012
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.)
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.)
Saturday, February 11, 2012
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.)
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.)
Friday, February 10, 2012
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.)
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.)
Thursday, February 9, 2012
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.)
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.)
Wednesday, February 8, 2012
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.)
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.)
Tuesday, February 7, 2012
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+.)
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+.)
Monday, February 6, 2012
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.)
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.)
Friday, February 3, 2012
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.)
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.)
Thursday, February 2, 2012
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.)
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.)
Wednesday, February 1, 2012
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.)
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.)
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