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.)