Level-off: Mixed Presses, Swings & Squats

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

3 five-minute Ladders with 3 Rungs
Ladder 1 - 24kg BUP
Ladder 2 - 28kg C&P
Ladder 3 - Double 24kg MP

Pull ladder/rung type + 8kg:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 17)

Double 24kg Swings x 10 + 3 Front Squats on the minute x 3
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

Strength Day VII

Light-Medium weight and/or volume DLs, MPs, BUPs, and Pull-ups.
Rest was about 2 minutes between each set.

DL:
215lb x 5 x 2

MP:
32kg x 5L&R

BUP:
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Strength Day V

Light-Medium Volume and/or weight DLs, MPs, and Pull-ups
About 1.5 to 2 minutes rest between sets.

DL:
210lb x 5 x 2

BUP:
24kg x 5L&R

MP:
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

ROP Heavy Reconfigured

Next week is a back-off. So, I took my ROP scheme a couple notches higher, but added more rest :)

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders, 11 minutes each
5 Rungs

24kg C&Ps on Rungs 2 & 5
24kg BUPs on Rungs 1 & 3
32kg C&Ps on Rung 4

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

5-minute rest

32kg Swings x 20 on the minute x 5
(Forearms were smoked!)

ROP Medium Day with 6-minute ladders

Very tough.

24kg, 32kg, C&P, BUP + Pull Ladders

5 Six-minute Ladders
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

24kg Swings Tomorrow

ROP Light with 5-minute Ladders

Again, the presses were a little easier, while the snatches were a little tougher even though I did less sets.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 five-minute ladders
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

10-minute rest

24kg Snatches x 7L&R on the minute x 9

ROP Heavy 9-minute Ladders

After skipping this week's variety day, this should make up for last week's lack of energy. Sweat was pouring after my third ladder. The number nine was on my mind. So, I made good use of it.

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 9 minutes each
5 Rungs

24kg C&Ps on Rungs 4 & 5
24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

9-minute rest

32kg Swings x 20 on the minute x 9
(Last two sets were low, i.e. waist high)

Back to the tractor...

ROP Medium Day with 7-minute ladders

Still tough, but slightly less so.

24kg, 32kg, C&P, BUP + Pull Ladders

5 ladders 7-minutes each
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 6 minutes

24kg Swings x 20 on the minute x 9

ROP Light with Higher Volume Snatches

The presses were a little easier, while the snatches were a lot tougher.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 5-minute ladders
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

5-minute rest

24kg Snatches x 7L&R on the minute x 12

Very heavy. Not enough air. Grip was good. Took a little extra rest on the last two sets as my form began to decline, but made it before the 12-minute mark.

ROP Heavy 11-minute Ladders

A lack of energy caused me to add another minute to my ladders. Maybe it's because I know "they" are soon going to take away an hour of my time for about seven months before "they" give it back. Daylight Savings Time, what a concept! Day, light, or time isn't saved and for sure about the same, if not more, amount of energy is used.... Now I know why I lacked energy. I just hope it's not for seven months!

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 11 minutes each
5 Rungs

32kg C&Ps on Rungs 1 & 3
24kg BUPs on Rung 2
24kg C&Ps on Rungs 4 & 5

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

5-minute rest

32kg Swings x 20 on the minute x 5

ROP Medium

I will definitely need to repeat this before I advance.

24kg, 32kg, C&P, BUP + Pull Ladders

5 ladders 7-minutes each
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 5 minutes

24kg Swings x 20 on the minute x 8

ROP Light with Snatches

I'm pushing the limit here for a "light day". I had about 1:45 for rest between my 5-minute ladders. The bottoms up presses take a little more attention and time.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 ladders (Each began every 5 minutes)
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

5-minute rest

24kg Snatches x 6L&R on the minute x 13

A lot of sweat!

ROP Heavy 10-minute Ladders

Back on schedule, but I had to make it a little shorter because rain is in the forecast. So, I gotta get back to my plow.

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 10 minutes each
5 Rungs

32kg C&Ps on Rungs 1 & 3
24kg BUPs on Rung 2
24kg C&Ps on Rungs 4 & 5

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

5-minute rest

32kg Swings x 20 on the minute x 5

Back to the farm...

ROP Heavy 12-minute Ladders

I experimented a little too much with the ROP and got a little fried. Good thing I used 12-minute ladders.

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods varied.
32kg C&Ps on Rung 1
24kg C&Ps on Rung 2 (24kg BU Press on Ladders 3 & 4)
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 4 (24kg BU Press on Ladders 1 & 2)
24kg C&Ps on Rungs 5

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

10-minute rest

32kg Swings x 20 on the minute x 8

Variety Day + BU TGU

Big, deep, far, and wide breathes between DL reps. This ends this deadlift cycle. I will test my 1RM on my back-off week.

16kg Bottoms-up TGU singles x 3L&R
(Much less effort than a normal 32kg TGU and very similar in effort but different than a normal 24kg TGU)
Rest 3 min

PTTP:
290lb DL x 5
Rest 3 min
260lb DL x 5
Rest 3 min

4-minute Finisher:
16kg Goblet Squat x 9 on :30 x 8

ROP Medium - 7-minute ladders

24kg, 32kg, C&P, and BU Presses + Pull Ladders

24kg BU Press Rungs 1 & 2
32kg C&P Rung 3
24kg C&P Rung 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

Rest 5 minutes

24kg Swings x 20 on the minute x 11

ROP Light with 5-minute Ladders

24kg, 32kg, C&P, and BU Presses + Pull Ladders

5-minute Ladders. Practice and rest periods were about 3:00 and 2:00 for each ladder, respectively. No chance to lollygag doing it this way!

24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

15-minute rest

32kg Snatches:
5L&R on the minute x 7
Total = 70 reps at 90% subjective effort.
(Form was better)

lollygag. (2009). In Merriam-Webster Online Dictionary.
Retrieved February 2, 2009, from http://www.merriam-webster.com/dictionary/lollygag

ROP Heavy play time!

The practice time for the first ladder was about a leisurely 6 1/2 minutes. So, I added 3 1/2 minutes rest and started a new ladder every 10 minutes. This was much rougher play than I expected because as the ladders increased, the rest periods decreased!

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods varied around 3:30 minutes and less between ladders.
24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 4 & 5

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

10-minute rest

32kg Swings x 20 on the minute x 7

ROP Medium Switch

I played with working with time on ladders.

24kg, 32kg, C&P, and BU Presses + Pull Ladders

The practice time was about 5 minutes for the first ladder. So, I added two minutes rest and started a new ladder every 7 minutes. The latter ladders are much more "work". :)

24kg BU Press Rungs 1 & 2
32kg C&P Rung 3
24kg C&P Rung 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

Rest 5 minutes

24kg Swings x 20 on the minute x 10

ROP Light with the switch

I am loving this routine progression!

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods were 2:20 between ladders.
24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

5-minute rest

32kg Snatches:
5L&R on the minute x 6
Total = 60 reps at 90% subjective effort.
(Need to work on form)