ROP Medium 1 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Due to the pull-ups.)

24kg Swing x 20 on the minute x 9.
(RPE 6.)

Variety 1A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5.)

ROP Light 1 (24kg: 5x3)

24kg Clean & Press + Pull Ladders.
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 5.)

24kg Alternating L/R Snatch x 10 on the minute x 10.
(RPE 5+.)

Justa's Singles with Easy Strength Weeks 19 & 20

For this next two-week block I'll be applying the same simple dead-lift program that I read on page 99 in Easy Strength. A variation of Justa's Singles with a slight modification. After the dead-lift, I'll be adding one repetition of a hanging leg-raise and a 28kg kettlebell clean & press 1L/1R.
Today I did 3 repetitions of 260lbs, which is my 70% 1RM + 15 pounds with two minutes of rest between sets.
On Monday I'll do 5 reps.
Tuesday will be 7 reps.
Wednesday 9 reps.
Thursday 11 reps.
Friday 13 reps.
Saturday 15 reps.
Repeat on Sunday with an added 10 pounds for the dead-lift and 32kg for the presses.

PM-modified Heavy 20

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7: Same volume, less effort than last week.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8: Same volume, less effort than last week.)

PM-modified Medium 19.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)

PM-modified Medium 19.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as last week.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

PM-modified Light 19.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4: Same volume, less effort than last week.)

PM-modified Light 19.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4: Same volume, less effort than last week.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

PM-modified Heavy 19

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as three weeks ago.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

PM-modified Medium 18.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)

PM-modified Medium 18.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as three weeks ago.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)

PM-modified Light 18.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume, more effort than three weeks ago.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as three weeks ago.)

PM-modified Light 18.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as three weeks ago.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as three weeks ago.)