ROP Light 10 (28kg: 5x3)

28kg Military Press + Pull Ladders
5 four and a half-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 5+: Same volume, more density, and effort than last week.)

28kg Snatch alternating L/R x 10 on the minute x 10.
(RPE 8+: More volume, more density per side, and more effort than last week.)

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.

ROP Light with 4-minute Ladders

Sunday was rest, recovery, and reflection.

Every morning mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP
24kg MP + Pull Ladders

5 Four-minute ladders
3 Rungs

BW Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 15)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest" + 5L&R without rest.
(RPE 18: Just as tough as last week. I had plenty of gas left for a few more reps, but had a slight feeling of near failure on the last two sets holding the bell overhead.)

Cool Down:
Eischens Yoga for Beginners
(RPE 15)

ROP Light with 4-minute Ladders

Sunday was a nice long 246 mile motorcycle ride through some rugged country with my old friend Robert. It was hot inland and cool on the coast. The best of both worlds. We ate lunch at Ragged Point, #5 on the map. Did some Z before and after.


Since I was a little fried on Saturday, this week I'll add a little more rest between ladders.

Every morning mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP
24kg MP + Pull Ladders

5 Four-minute ladders
3 Rungs

Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 16)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest".
The only thing resting is the arm without the kettlebell. Also, with no ability to do fast and loose movements, this was tougher than I thought. I've never done this before but will do it again.
(RPE 18)

No time for a Cool Down. Back to the tractor.

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 VI

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

DL:
220lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW + 2.5lb x 5 wide grip
BW + 2.5lb 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

Strength Day IV

Light-Medium DLs, MPs, and Pull-ups
Rest was about 2 minutes between each set.

DL:
215lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW + 2.5lb x 5 wide grip
BW + 2.5lb x 5 chin-ups

Strength Day III

Light-Medium DLs, MPs, and Pull-ups

DL:
205lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

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

Strength Day II

Getting my groove on these light-medium strength days.

Light-Medium DLs, MPs, and Pull-ups

DL:
210lb x 5 x 2

MP:
24kg x 5L&R x 2

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

Rest was about 2 minutes between each set.

Light DLs, MPs, and Pull-ups

This week I begin to focus on MVO2 using a close hybrid of Master RKC Kenneth Jay's "Viking Warrior Conditioning". Monday and Wednesday will be light-medium strength practice. Tuesday, Thursday, and Saturday is MVO2. Rest for Sunday and Friday. Every other week I'll replace Thursday's MVO2 with some light TGUs and medium-heavy swings.

DL:
200lb x 5 x 2

MP:
24kg x 5 x 2

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

Rest was 1 1/2 - 2 minutes between each set.

ROP Light with more stabilizer work

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

5 ladders (Each began every 5 minutes)
3 Rungs

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

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

2-minute rest before 3-minute continuous stabilizer work

Double 16kg Overhead Carries x 1 minute
Double 16kg Racked Carries x 1 minute
Double 16kg Farmer Carries x 1 minute

Light snatches planned for tomorrow...

ROP Light+ with 5-minute Ladders

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

5-minute Ladders.

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

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 7
Total = 70 reps at 90% subjective effort.

Back-off Day 3

Today, I finally attempted a recommendation from Aaron Friday to work up to using the 32kg military press for 3 sets of 5/5 reps. Well, when I got to four I knew it would be quite a challenge to do it two more times. So, I only did 4L&R and to make up the loss in volume, I did four sets and added pull-ups. Also, it must have taken a while for me to warm-up, as the third set was the easiest! It will take more time to work up to the 3x5/5 scheme. I will revisit this again in five weeks if not before.
Thanks Aaron!

Warm-up:
16kg Halos, Pump Stretch, and 40kg loaded cleans.

32kg MP and Pull-ups:

32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups

ROP Light+ and Snatches+

Feeling a little weak, but I again decreased the rest periods between ladders and added a few more reps to my 24kg snatch session. Feeling stronger afterwards!

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 1:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

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

12-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 4 = 64
7L&R on the minute x 6 = 84
Total = 148 reps

ROP Light and 10-minute Snatches

I decreased rest periods between ladders and added a few more reps to my 24kg snatch session.

24kg Military Press & 32kg C&P + Pull Ladders

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

5 ladders
3 Rungs

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

12-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 2 = 32
7L&R on the minute x 8 = 112
Total = 144 reps

ROP Light++ and "Easy" 10-minute Snatches

I added another rung with the 32kg, which I felt when doing my 24kg snatch session.

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 2:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

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

10-minute rest

10-minute Easy 24kg Snatches:
7L&R on the minute x 10
(About :40 of work and :20 of rest)
Total = 140 reps

ROP Light+ and New Snatch Test PR III

I added the 32kg for my first rungs for the Military Press ladders.
I accepted the challenge to go the "whole" 5 minutes of snatching without putting the bell down. To my amazement, I made two more PRs, the 3-minute with 66 reps and the 5-minute with 106 reps.

Thanks for the help and encouragement Aaron!

24kg & 32kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
32kg on Rung 1
24kg on Rungs 2 & 3

5 ladders
3 Rungs

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

8-minute rest

5-minute Snatch Test:
10L&R x 3 = 60
At 3 minutes I completed 66 reps (PR)
5L&R x 4 + 3L&R = 46
Total = 106 reps (PR)

ROP Light + Snatch Test PR II

Aaron Friday did it. He told me I could make a 3-minute PR. I did. He told me I could make 100 reps in 5 minutes. I could have. I quit snatching at 3 minutes and thought "Oh, I've got a PR now. I can rest." But then I thought, "Hey, I can keep snatching to see what I can do in 5 minutes." Well, it wasn't that tough to keep snatching. I could have.... Thanks Aaron! You were right.

24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

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

This is it:
RKC Snatch Test Requirements for my weight (82 reps)
5L&R x2 on the minute x 3 = 60
"Rest" x :15, walking around thinking....
5L&R x 2 on the minute x 2 = 40
Total = 95 reps in 5 minutes, 100 in 5:15

ROP Light + Snatch Test PR

Since this is a "New" Snatch Test protocol, every new gain is a Personal Record! But I have achieved what I think is very close to my max. At least, that's what my lungs tell me! So, next week I'll decide whether to maintain this rep scheme while concentrating on form, add more reps to this protocol, cycle down reps to later work towards a higher PR, or change the protocol for a USSS 10-minute test while maintaining my RKC required reps for my weight within the first 5 minutes. So many free choices, but only one must be chosen wisely. I plan on success, but with free will and a free market I have the freedom to fail and learn from my mistakes.

"To my mind the single essential element on which all discoveries will be dependent is human freedom."--Barry Goldwater

"A government big enough to give you everything you want is a government big enough to take from you everything you have."--Gerald Ford

"Reality will come, it is just a matter of time. Keynes was wrong when he said 'in the long run, we are all dead.' In the long run, Keynes is dead and the rest of us suffer in a world based on his false philosophy."--Golden Weight on the Market


24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

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

RKC Snatch Test Requirements for my weight (82 reps)
9L&R on the minute x 5
Total = 90 reps