Kettlebell Quick and the dead vs ROP
- Thread starter brsmnky804
- Start date
brsmnky804
Level 2 Valued Member
does anyone have any experience with doing Q and D on the variety days when doing ROP?
Are you also doing the swings/snatches as part of ROP?
brsmnky804
Level 2 Valued Member
I’m not doing ROP at all, but I intend to. I’m close to being ready to move on from s and s. Trying to make sense of the programming of rop which for whatever reason is confusing the hell out of me when I refer to the book. I’m unsure what one is supposed to do on the variety days.
silveraw
Level 9 Valued Member
Kinda whatever you want. Just go easy on presses on variety days. Eg. don't try to max out your bent press.
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“Main days” are clean and press with optional pull-ups, then swings or snatches.
“Variety days” are optional recommended days, which Pavel suggested things like heavy double cleans, and getups. Page 174 in the book gives recommendations - one day is a light do whatever you want day, and the other day is heavy cleans, getups, and heavy swings or snatches.
However, some people “divide and conquer” by just doing the clean and press (with optional pull-ups) on the main days, then ballistics on the other days, with some getups or windmills thrown in after.
Q&D with snatches would work for something like that divide and Conquer option but I wouldn’t recommend the swing/pull-up combo. If you want to do Q&D same day, you would need to do it first then do your clean and presses.
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brsmnky804
Level 2 Valued Member
Got it. This is all very helpful. Just want to make sure I’m building on the insane progress I’ve gotten out of s and s. Did a mtb ride this weekend and had a power endurance gear I never experienced before.