ROP Medium VI (4x4 + 1x3)

28kg C&P + Pull Ladders
5 seven-minute ladders (4 x 1,2,3,4; 1 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 10
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Light VI (4x3 + 1x2)

28kg C&P + Pull Ladders:
5 five-minute ladders (4 x 1,2,3; 1 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 17)

5-min rest.

28kg Snatch x 6L&R on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy V (4x5 + 1x4)

28kg C&P + Pull Ladders
5 eleven-minute ladders (4 x 1,2,3,4,5; 1 x 1,2,3,4).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 18+: The extra minute on the ladder helped immensely).

5-min rest.

28kg Swings x 20 on the minute x 11
(RPE 18).

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium V (3x4 + 2x3)

28kg C&P + Pull Ladders
5 seven-minute ladders (3 x 1,2,3,4; 2 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Light V (3x3 + 2x2)

28kg C&P + Pull Ladders:
5 five-minute ladders (3 x 1,2,3; 2 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 16)

5-min rest.

28kg Snatch x 6L&R on the minute x 7
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy IV (3x5 + 2x4)

28kg C&P + Pull Ladders
5 ten-minute ladders (3 x 1,2,3,4,5; 2 x 1,2,3,4).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19+: Next week the ladders are going to be eleven minutes).

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18: Very drained after the grinds).

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium IV (2x4 + 3x3)

28kg C&P + Pull Ladders
5 six-minute ladders (2 x 1,2,3,4; 3 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Light IV (2x3 + 3x2)

28kg C&P + Pull Ladders:
5 four-minute ladders (2 x 1,2,3; 3 x 1,2).

Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 16)

5-min rest.

28kg Snatch x 5L&R on the minute x 10
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy III (2x5 + 3x4)

28kg C&P + Pull Ladders
5 ten-minute ladders (2 x 1,2,3,4,5; 3 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19: To the limit.)

3-min rest.

28kg Swings x 20 on the minute x 6
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium III (1x4 + 4x3)

28kg C&P + Pull Ladders
5 five-minute ladders (1 x 1,2,3,4; 4 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Light III (1x3 + 4x2)

28kg C&P + Pull Ladders:
5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs.
Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 17)
5-min rest.
28kg Snatch x 5L&R on the minute x 9
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Sunday's short motorcycle ride with Doug Nepodal, Sr. RKC and Laura Sacks, RKC. Doug is a very good rider and so is Laura who was his co-pilot. Thanks for great company!

ROP Medium II (5 five-minute Ladders / 3 Rungs)

28kg C&P + Pull Ladders
5 five-minute ladders with 3 Rungs.
Pull Rung type +8kg on ladders 1 & 2. Body weight on 3-5:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 18)
5-min rest.
28kg Swings x 20 on the minute x 7
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy (5 nine-minute Ladders / 4 Rungs)

28kg C&P + Pull Ladders
5 nine-minute ladders with 4 Rungs.
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 19)
5-min rest.
28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 1B

All with a 32kg:
5/5 Loaded Cleans
1/1 TGU
Repeat x 4
Rest 2 minutes
10 Swings on the minute x 3
5L&R Snatches on the minute x 3
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium-Heavy day, for me...

With slight DOMS in my legs, I did add another rung to the C&Ps. It's a good thing I didn't add the 32kg on the first rung because my legs were pumped after today's session. Can't wait for what tomorrow brings! :)

24kg C&P + Pull Ladders
Rest periods were 1:40 between ladders.

5 ladders
4 Rungs

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

24kg Swings x 20 on the minute x 9

ROP Medium-light day

Rest periods were 1:20 between ladders and used 32kg for all first rungs.

24kg w/32kg C&P + Pull Ladders

5 ladders
3 Rungs

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

Snatch:
10L&R
Rest 1 min.
4.5 rounds = 90 Snatches

Today was ROP heavy day.

I shortened the rest periods to 1:10 between ladders and added the 32kg for all first rungs.

24kg w/32kg C&P + Pull Ladders

5 ladders
3 Rungs

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

34kg Swing x 20 on the minute x 6

A different kind of Variety Day for me.

I am going to be doing a couple TGU warm-ups, PTTP DLs, and then a heavy swing finisher for most of my variety days.

32kg TGU singles x 2L&R
Rest 2 min

260lb DL x 5
Rest 2 min
235lb DL x 5
Rest 3 min

40kg Swings x 15 on the minute x 6

ETK Rite Of Passage (ROP)

ETK ROP: 24kg C&P + Pull Ladders

5 ladders
3 Rungs

All pulls were under the chin:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
3.5 rounds = 70 Snatches

ETK Rite Of Passage "Test"

Four more days of not much of any kind of training. Today I "tested" my ROP with a 24kg, excluding the real test of 200 snatches in 10 minutes and pressing half of my body weight with each arm. I have a long way to go!

Wall Squats, 16kg Halos, Pumps x 10

ETK ROP: 24kg C&P + Pull Ladders

5 ladders
3 Rungs

I concentrated on pulling the bell down into the racked postion. I took 90 seconds rest between ladders, where I used to take two minutes. Beads of sweat began to flow on the third ladder. No failure, but still not ready to raise the rungs. Good test.

All pulls were under the chin:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
3.5 rounds = 70 Snatches

I will begin the ROP/24kg on Monday with 5 ladders and 3 Rungs until I can comfortably drop my rest time to 1 minute.

Look into the future to see a more recent Rite Of Passage C&P and 5-minute snatch Test, click here. For the 10-minute snatch test (SSST), click here.

The plan is to 'rest' tomorrow, then MVO2 on Saturday. I love clearing out my dust-filled lungs! :)