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.)