LoneRider
Level 6 Valued Member
Just finished my first stab at the Rite of Passage today. Being in the active duty Army I do participate in unit PT. This morning it was an easy run for me.
Today's session was the light day for Rite of Passage, and by the book I went with this:
KB Clean and Press at 24 KG for 3x1
Pullups were done too.
KB Snatch at 24 KG, 60-70% effort (more or less) in 8 minutes (per roll of the dice).
Having achieved Simple before this I noticed some What the Hell effects today:
Today's session was the light day for Rite of Passage, and by the book I went with this:
KB Clean and Press at 24 KG for 3x1
Pullups were done too.
KB Snatch at 24 KG, 60-70% effort (more or less) in 8 minutes (per roll of the dice).
Having achieved Simple before this I noticed some What the Hell effects today:
- Press for singles felt relatively easy (the Turkish getups helped tremendously here), as did the clean (I attribute that to one arm swings at 32 KG).
- I pulled off 84 snatches in 8 minutes at 24 KG. I went for that 'think of a contractor' mentality with S&S while minding the pull back and punch up (to not bang the crap outta my wrists). I wasn't rushing, I went for maximum power on the snatches, while remaining fluid and vicious. I had a Gym Boss app timer on my phone telling me when each minute passed.
- I went for sets of 5-10 reps, going for that same pull back, punch up, crack the whip sort of form.
- I also believe the Turkish getups at 32KG really stabilized my shoulders for such a feat.
- I've never trained snatches, and the last time I tested snatches for reps was at 16KG in 5 minutes at the Tactical Strength Challenge in 2011 where I got 106 repetitions.
- More an observation, I recognize why we are recommended to achieve Simple before attempting ROP (aside from strengthening of the shoulders). All the ballistics of this program are basically one giant Beyond the Interval session (incidentally S&S recommending not attempting to go beyond the interval until one trains with 32 KG as a matter of routine for a male trainee is quite sound advice).