ROP Heavy 13 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 thirteen-minute ladders with 4 rungs (5 x 1,2,4,5).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 8+: Same volume, less effort than three weeks ago.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 9+: Same volume, more effort than three weeks ago. Swing low!)

36kg Medium Swing (1-G)

36kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort. Reverse direction. Time to go to the 32kg.)

Cool Down:
Cold-Hot-Cold contrast shower.

36kg Medium Swing (2-E)

36kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8: Same volume and a little less effort than last week. Even though I did swing low, it was not AS low and I had better form. I think I will stay with this volume until my form becomes better or effort is a point or so lower.)

Cool Down:
Cold-Hot-Cold contrast shower.

36kg Medium Swing (1-E)

36kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right:
20 two-handed
20 hand-to-hand singles
20 two-handed
4 hand-to-hand fives
20 two-handed
2 hand-to-hand tens
20 two-handed
15 left handed & 5 right handed
15 right handed & 5 left handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed
20 hand-to-hand singles.
(RPE 8+: Same effort and more volume than a couple weeks ago. Had to swing low again to conserve energy.)

Cool Down:
Cold-Hot-Cold contrast shower.

36kg Medium Swing (4-D)

36kg Swing x 20 on the minute x 14.
(RPE 8+: a little more effort and volume. Had to swing low.)

Cool Down:
Cold-Hot-Cold contrast shower.

36kg Heavy Swing (1-C)

36kg Swing x 20 on the minute x 11.
(RPE 9: Swong-swung low, every set had'em.)

Cool Down:
Cold-Hot-Cold contrast shower.

36kg Light Swing (1-C)

36kg Swing x 20 on the minute x 8.
(RPE 8: Had to swing low the last two sets.)

Cool Down:
Cold-Hot-Cold contrast shower.

36kg Medium Swing (4-B)

36kg Swing x 20 on the minute x 10.
(RPE 18)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.

36kg Heavy Swing (3-B)

36kg Swing x 20 on the minute x 11.
(RPE 19: Set 9 the earth was quaking. Set 10 my mind was aching. The last set my legs were shaking and I was swinging low.)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.

36kg Light Swing (3-B)

36kg Swing x 20 on the minute x 9.
(RPE 18: Same as last week, but a little lower in height.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy Swing (1-B)

32kg Swing x 20 on the minute x 18.
(RPE 18+: Swinging low the last four sets to maintain form.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light Swing (1-B)

32kg Swing x 20 on the minute x 14.
(RPE 18: I had to swing low the last few sets to lower the exertion level.)

Cool Down:
Cold-Hot-Cold contrast shower.

Heavy Swings II-B

The hotter-than-normal weather cleaned my clock today.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 12
(RPE 19+: Hot, dehydrated, and swinging low while my knees were shaking half way through!)

Cool Down:
No Yoga.
Cold-Hot-Cold contrast shower.

Program Minimum progress III

Thursday's warm-up:
Z-health Follow Along (RPE 17: Balance was about 98%)

Cool Down:
Eischens Yoga for Warriors (RPE 17: The hand stands against the wall were easier on my wrists. So, no fists.)


In a very big hurry to go for a motorcycle ride with my cousin and dad on this beautiful warm day.

Friday mobility, stretch, and warm-up:
Face the wall squats, Pump stretches, and 16kg Halos.

Program Minimum:
28kg alternating TGU on the minute x 10 (RPE 17: Felt strong and connected, but with heavy breathing and sweat.)
28kg swings x 20 on the minute x 12 (RPE 19: Felt weak and gasping for air. Swung low on the last two sets.)

Cool Down:
Eischens Yoga for Beginners (RPE 17: Hot and sweaty.)

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 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

ROP Heavy. Swing low, sweet kettlebell.

A little less rest, more work. Swings were low (waist high) but maintained good form. Next week I will back-off this routine, test or experiment with a few exercises, and prepare for the following week when I change my variety days back to PTTP deadlifts.

24kg & 32kg C&P + Pull Ladders

Rest periods were 3:00 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3, 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 8

ROP Heavy

Tough but good. Less rest, more work. Swings were low again!

24kg & 32kg C&P + Pull Ladders

Rest periods were 3:20 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3, 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

3-minute rest

32kg Swings x 20 on the minute x 7

ROP Heavy Day

Today was tough. The last (2nd) rep of the last ladder (5th) with the 32kg was almost a side press. Swings were low!

24kg & 32kg C&P + Pull Ladders

Rest periods were 4:00 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3, 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

6-minute rest

32kg Swings x 20 on the minute x 6

ETK Program Minimum - Week 3, Day 1:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
42 Swings x 6 + 10 = 262 Total
55 sec Rest x 5 + 30 sec

Racked Carry 40 sec

Wow! Here I go again... I was having to swing lower from the 4th set onward because of energy. In order to maintain good form without having enough force (energy) to swing to chest level, the swings are lowered to belly level. I know I cannot sacrifice form for anything. So, should I just lower the reps to get a good chest high swing, or does it matter?

Most of my swings begin by single arm and splitting the total, then as I get tired, alternate more often until which I may have to do two-handed swings. I almost lost my grip on the last two reps of the 6th set, which was alternating singles. The last 10 reps were two-handed.

I was smoked, but then I felt stronger!
:)