ROP/ES Medium 6.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6: More volume and effort than three weeks ago.)

ROP/ES Light 6.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Less volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than three weeks ago.)

ROP/ES Medium 6.2

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: More volume and effort than three weeks ago.)

PTTP/ES Week 8.0

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 6+: More 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: Same volume and effort as last week.)

PTTP/ES Week 7.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume, same effort as last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 5: More 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: Same volume and effort as last week.)

PTTP/ES Week 7.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume and effort than last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 5: More 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: Same volume and effort as last week.)

PTTP/ES Week 7.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 230lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume and effort than last week.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+: More 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: Same volume and effort as last week.)

PTTP/ES Week 7.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 220lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4: More volume, same effort as last week.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+: More 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: Same volume, more effort than last week.)

PTTP/ES Week 7.0

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 5.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 230lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+.)

55lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 220lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4.)

50lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5. Same volume and effort as three weeks ago.)

PTTP/ES Week 6.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 210lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4.)

50lb SP x 5/5,5/5,5/5 with BW Pull-ups x 5,5,5.
Rest 3-4 minutes between sets.
(RPE 4+.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4+. Same volume, less effort than three weeks ago.)

PM/ES Medium 6.0

Program Minimum with Easy Strength (70% 1RM):

28kg Alternating TGU x 2/2.

28kg Goblet Squat x 3 + Swing x 10 on the minute x 8.
(RPE 5+.)