Hung
Level 8 Valued Member
Hello everyone, i'm on my last week with ROTK ( for now), and i would like to share my experience with the program.
In 2018, i had few months of ROP- achive the half bodyweight press (32 kg- my weight was 63, 64 kg that time), ignored the SSST (sorry Pavel); then 5 weeks of DFW with double 25; 6 weeks of The wolf with double 20. And from July, i started to do ROTK until now- it's my most favorite program.
weight use for grind block: 20 kg x 2 from July to middle of September. it's kinda easy for me at first: i quickly did 10 ladders of ( 2, 3 ,5). 25 x 2 from September to now: that's when many cool things happend. snatching double 25 then lower those to press is very different- much harder than doing one clean plus multi presses. and the last rung of each ladder is not easy either- there will be 5 front squat ready for you to finish. it's hard but doable (maybe because i used the light weight?) After one snatch, then few reps of snatch, i felt like i can walk through the wall. time cost is about a hour to a hour and half.
weight use for ballistic block: 20x2 for the light and medium day, 25 x2 for heavyday. Ballistic exercise is always my weak point, and i progressed much slower than when i was on the grind block. first 2 months, only 3 ladders of (2, 4, 6), after that, steady at 5 x (2 , 4, 6), then 2 weeks before, i managed to get my first (2, 4, 6, 8). The LCCJ with double 25 is hard for me. on the light day, i did few double snatch with 20 , because of my lacking of lighter bell stopped me from doing front raise snatch. 20- 60 minutes to finish one season
My faults while doing the ROTK:
- i didn't use uneven weight on the grind block. i though that if i can press double even bell , then i don't have to use uneven weigt. after re-read the book, i found out that i was wrong.
-i replaced the front raise snatch by double snatch. i didn't try to be a hero, but...
-i didn't really focus on cutting the time. i took plenty of time, and i loved this program because there are many presses to do- i felt relax while doing exercise.
Achivement:
-Nothing to special, mostly i felt much stronger, especially after i can do 5 ladders of (1 ,2 ,3, 4, 5)
-i test with 32kg bell, i can do (32+20) x 4, ( 32+ 25) x 5 (somehow 32+20 is harder)
-first time press the 36 kg on the right side.
-about the physique: i'm not truly focus on it. i ate more like a French legionnaires,rather than US servicemen lol. my bodyweight at steady 67/ 68 kg. Before than it was 67 at the end of DFW, 64 at the end of the Wolf. bodyfat at 9,1% ( check at november) in the front i look nearly the same, in the back there is more meat that before ( a lil bit). pictures are below: first one when i was 64, second when i was 68
- all of the CnJ and Snatch help me alot doing the "banging" part of soccer.
It's a nice program, deliver results - of course, and i will soon do it again. i feel much stronger than before. very much. now i have to get back to snatch- i hate that, very much...
In 2018, i had few months of ROP- achive the half bodyweight press (32 kg- my weight was 63, 64 kg that time), ignored the SSST (sorry Pavel); then 5 weeks of DFW with double 25; 6 weeks of The wolf with double 20. And from July, i started to do ROTK until now- it's my most favorite program.
weight use for grind block: 20 kg x 2 from July to middle of September. it's kinda easy for me at first: i quickly did 10 ladders of ( 2, 3 ,5). 25 x 2 from September to now: that's when many cool things happend. snatching double 25 then lower those to press is very different- much harder than doing one clean plus multi presses. and the last rung of each ladder is not easy either- there will be 5 front squat ready for you to finish. it's hard but doable (maybe because i used the light weight?) After one snatch, then few reps of snatch, i felt like i can walk through the wall. time cost is about a hour to a hour and half.
weight use for ballistic block: 20x2 for the light and medium day, 25 x2 for heavyday. Ballistic exercise is always my weak point, and i progressed much slower than when i was on the grind block. first 2 months, only 3 ladders of (2, 4, 6), after that, steady at 5 x (2 , 4, 6), then 2 weeks before, i managed to get my first (2, 4, 6, 8). The LCCJ with double 25 is hard for me. on the light day, i did few double snatch with 20 , because of my lacking of lighter bell stopped me from doing front raise snatch. 20- 60 minutes to finish one season
My faults while doing the ROTK:
- i didn't use uneven weight on the grind block. i though that if i can press double even bell , then i don't have to use uneven weigt. after re-read the book, i found out that i was wrong.
-i replaced the front raise snatch by double snatch. i didn't try to be a hero, but...
-i didn't really focus on cutting the time. i took plenty of time, and i loved this program because there are many presses to do- i felt relax while doing exercise.
Achivement:
-Nothing to special, mostly i felt much stronger, especially after i can do 5 ladders of (1 ,2 ,3, 4, 5)
-i test with 32kg bell, i can do (32+20) x 4, ( 32+ 25) x 5 (somehow 32+20 is harder)
-first time press the 36 kg on the right side.
-about the physique: i'm not truly focus on it. i ate more like a French legionnaires,rather than US servicemen lol. my bodyweight at steady 67/ 68 kg. Before than it was 67 at the end of DFW, 64 at the end of the Wolf. bodyfat at 9,1% ( check at november) in the front i look nearly the same, in the back there is more meat that before ( a lil bit). pictures are below: first one when i was 64, second when i was 68
- all of the CnJ and Snatch help me alot doing the "banging" part of soccer.
It's a nice program, deliver results - of course, and i will soon do it again. i feel much stronger than before. very much. now i have to get back to snatch- i hate that, very much...