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.)

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.)

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.)

PTTP/ES Week 5.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 190lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Less volume and effort than last week.)

135lb 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.)

PTTP/ES Week 5.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 180lb Thick-bar DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: Less volume and effort than last week.)

130lb 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.)

PTTP-ES Week 5.0

Power to the People with Easy Strength:
250lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 6+: Same volume, more effort than three weeks ago.)

155lb 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 6: Same volume, more effort than three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

Since my CNS is feeling overused, I will rotate or change some movements and use an average range of 70% 1RM intensity next week. So, this would be around 180lbs for the thick-bar dead-lift, 245lbs for the regular dead-lift, 140lbs for the thick-bar floor-press, and 65lbs for the side-press.

PTTP-ES Week 4.8

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago. Mixed grip on the dead-lift.)

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+: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.6

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 6: Same volume and effort as three weeks ago.)

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+: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.4

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

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: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+: More volume and effort than three weeks ago.)

PTTP-ES Week 4.2

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2 with Pull-ups x 6,4,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

135lb 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: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 3+. More volume and effort than three weeks ago.)

PTTP-ES Week 4.0

Power to the People with Easy Strength:
250lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: More volume and effort than last week. Used mixed grip.)

155lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.8

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5+: More volume, less effort than last week. Because I used a mixed grip on the dead-lift.)

150lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.6

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: More volume and effort than last week.)

145lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.4

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5: More volume and effort than last week.)

140lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5: More volume, less effort than last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.2

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 4+: More volume and effort than last week.)

135lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5: More volume, same effort as last week.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 3.0

Power to the People with Easy Strength:
240lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5+: Same volume and effort as three weeks ago. The mixed grip is easier. When the C-grip begins to slip, I'll change to the mixed grip.)

150lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: Same volume minus the rows and same effort as three weeks ago.)

24kg Swing x 20 on the minute x 4. Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.8

Power to the People with Easy Strength:
230lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 6: Same volume, more effort than three weeks ago. The C-grip is beginning to slip. Tomorrow I'll back-off by using a mixed grip.)

145lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4. Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.6

Power to the People with Easy Strength:
220lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 5: Same volume, more effort than three weeks ago.)

140lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.4

Power to the People with Easy Strength:
210lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets with 5,3,2 pull-ups, respectively.
(RPE 4+: Same volume and effort as three weeks ago.)

135lb Thick-bar FP x 5,5,5
Rest 3-4 minutes between sets with 16kg Renegade Rows alternating L/R singles x 5.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 4.
Alternating ladders up and down, left and right.
(RPE 3.)

PTTP-ES Week 2.2

Power to the People with Easy Strength:
200lb Thick-bar DL single x 5,3,2
Rest 4-5 minutes between sets and hang on the pull-up bar.
(RPE 4: Same volume and effort as three weeks ago. I am now using the traditional pronated, double-over, or C-grip style. It's noticeably tougher than the mixed-grip.)

130lb Thick-bar FP x 5,5,5
Rest 2-3 minutes between sets.
(RPE 5: More volume and effort than three weeks ago.)

Double 16kg Renegade Rows alternating L/R singles x 5 between floor-presses.
(RPE 6: Not my favorite movement. It is a weak link that I'll make stronger.)