ROP Heavy Day - Equivalent of 5 x 1-2-3-4, but better!

No swings, a little short on time

Skipped last week's Light Day, just no time.

ROP Heavy - nominal goal is 5 x 1-2-3-4 for a total of 50 reps in 20 sets

24 x 1, 20 x 2, 3, 4 = 10, avg = 20.4

24 x 2, 20 x 4, 5 = 11, avg = 20.72

24 x 1, 20 x 2, 3, 5 = 11, avg = 20.36

24 x 1, 20 x 2, 4, 5 = 12, avg = 20.33

24 x 1, 2, 20 x 3 = 6, avg = 22

Total meets the goal of 50 reps, used only 18 sets, did 6 reps w/ 24 kg.  Next time we will start ladders to 5 -or ladders w/ 15 total reps in 5 rungs or less by some other combination.

ROP Medium, with a twist

Tuesday's heavy day left me sore - lifted in much less time than usual

Today, Friday

Walk to warmup

No swings - no time now, maybe later, maybe tomorrow.  Must keep the goal the goal, and this is a pressing program.

MP - need equivalent of 1-2-3 x 5 for today's medium day, which is 30 reps.  Instead, we'll do it this way:

(24 kg x 2, 1:00 rest, 20 kg x 4) x 5 - trying for speed today, also vertical forearm, also trying to keep right shoulder better packed at top.

Notes:

1st ladder - OK

2nd ladder - better

3rd ladder - a little fatigue

4th ladder - better again

5th ladder - last rep on 24, longer hold overhead, yielding/paused descent, and on 20, yielding back-forth

Good day, short but not too short this time, nice to get 10 reps w/ the 24 and all doubles.

-S-

Abbreviated Heavy ROP Day (via longer sets)

Short walk

Very short on time - all below in 35 minutes

24: swing

10 2h, rest
5L+5R, rest
10R, rest
10L, rest

20: swing

20L+20R

Total 60 swings

20 kg MP (w/ some 24 kg thrown in, and compressing the ladder).  Last time, 38 reps, need at least 42 today

24 x 1, 20 x 2, 6 = 9

24 x 1, 20 x 3, 6 = 10

20 x 3, 5 = 8

20 x 2, 3, 4 = 9

20 x 2, 3, 4 = 9

45 total, very good.

Tired, driving a lot, a few snatches

20: snatch 10L, rest 10R - lousy

12L, rest, 12 R - better

More driving

Off Sunday

Off Monday but walk

Swing, press

Thu

20 kg:

Swing 10L + 10R x 2, no breaks, rest 3:00, repeat w Right first

Friday

a few swings to start

Plan MP 5 doubles

Actual

1-2-3-4

Swing, ROP press

2h Swing:

24 x 10, 32 x 10, 40 x 10, 24 x 13, 32 x 10

20: MP

20: MP: 1-2-3 x 2, 2-4 x 1

24 kg x 2, 20 kg x 4

20: 1-2-3

Snatch w/ 16, 18, 20

Snatch:

20 kg: 11L/R

18 kg: 14 L/R

16 kg: 17 L/R

18 kg: 12L/R

22 + 28 + 34 + 24 = 108 reps

ROP and Swings

Swing

24: (3x2h, 3L, 3x2h, 3R) = 12 x 2 = 24

short break

24: 10L, short break, 10R

32: 10 x 2h

54 total today

Press, Heavy Day

20:

1-2-3-4 x 1
1-2-3 x 1

Long Break

20:

1-2-3 x 1
1-2-3-4 x 1
1-2-3 x 1

Snatch 16 kg: 45L + 45R, no break, 1 hand switch

Sat. just a little stretching, no warmup

16 kg: snatch 45L + 45R in about 4:25, no break, 1 hand switch

Videotaped but no time now so will watch later.

ROP Day 3

Buteyko session this morning w/ Eduward via Skype.  My first real Max Pause, 81 seconds, and that was followed by my best ever Control Pause, 73 seconds.

Short on time so I skipped the swings (and half forget them as well)

20 kg ROP, Day #3: 1-2-3 x 5 - did third ladder w/o putting the bell down, but set of 3 was too hard,  All other ladders, did 1-2 w/o putting bell down, rested ~30 seconds, did rung of 3, rested longer between ladders.

Edit - had a few minutes, literally, so grabbed a 24 kg and did 30 non-stop 2-hand swings.  Felt them start to slow down a couple of times, just kicked the level back up and kept them all maximally explosive.  What a great way to use 60 seconds.

180 light kettlebell snatches

Thursday:  not much warmup

Snatch

10L + 10R in about :55 on the 1:30: 16, 18, 20 kg, rest 10:00

10L + 10R in about 1:00 on the 2:00: 20, 16, 18 kg, rest 10:00

10L + 10R in about 1:00 on the 2:00: 18, 16, phone range so 1:30 rest, then 20

Total 180 snatches, volume PR for at least the last six months

Form is ever improving.

Stretch, Swing, Press

Continuing my Buteyko Breathing studies and practice - going well.

Stretch on the front porch - nice weather, finally

20: MP, lf, 1

Oops, forgot swings

24: 1h swing x 40 as 5L, 5R, rest, 5R, 5L, rest and repeat for 40 total

24: 2h swing x 20 in a single set.  Felt it start to slow around 16, refocused on explosiveness and finished strong

Resuming pressing:

20: MP, lf, 2, 3

1-2-3

1-2-3

1-2-3 - total 4 ladders to 3 today.

16 kg snatches, 1 set, 25+25

16 kg, SN, 25L/R, no timer but paused solidly but not held, probably about 100 per 5:00, maybe a little slower??

-S-

24 kg swings and 20 kg presses

Fri and the weekend

Walk, stretch, a few 24 kg swings upstairs

Today, Monday:

24 kg 10 swings x 6.  Mixed 2-hand, 1-hand, H2H, 2's and 5's each hand, and ended w/ 10L and 10R

20 kg: MP lf, 1-2-3 x 3 - I plan this to be the start of a 20 kg Rite of Passage program.

A few DL's, PU, Goblet SQ

Sunday, lower back and right hip felt tight.

Decided some time off was in order:

Tuesday, did some 2-hand swings with my son.  Several each w/ 16, 24, 28, and 36 kg, and they said they all looked the same.  This is _good_.

Walked when possible this week.

Thursday (today):

1-h DL, 135 x 5 each side

DL conventional, double overhand, a few each at 135 and up, triples at 205, 235, 255, 275, and 295

PU: bw + 20 kg x 2 on left foot, x 2 on right foot

A few kneeling Evil Wheels

2  standing Evil Wheels on 4th step

Lots of goblet squats