Amey Patil
Level 2 Valued Member
Hello everyone .. been doing the ROP Pprogram for 12 weeks now with the 16 kg bell in 12th week now
Trying to incorporate the 24kg(heavy bell for me ).. have successfully introduced the 24 kg bell for first rung of ladders from last 4 weeks
Trying to upgrade to the heavy bell now ..
ETK mentions practicing the side press bottoms up press and waiters press and TGUs to upgrade pressing strength to heavy bell on variety days
How should I program these in the 2 variety days I have ?
My weekly schedule is as follows
Monday : light day 5x 3 clean and press (1st rung 24kg ) and 200 snatch with 16kg
Tuesday variety day :
5 sets of
2 TGUs ( 1 left 1 right) 24kg
4 bottoms up press (4left 4 right ) 16kg
Leg raises 10 reps
4 side press 16kg
Wednesday medium day
5x4 c&p ladders
Swings
Thursday variety
5 sets of
2 tgus (one each arm) 24 kg
4 bent press 16kg
4 waiters press 16kg
Friday off
Saturday heavy day
5x5 c&p ladders
Swings
Sunday off
My question is about the volume of variety days
Will this be enough .. or shud i add more .. or is this too much .. i have started exercising for first time for past 8 months ..
Can i do better with some different programming on variety days ? Or is this sufficient ?
Thanks in advance !
Trying to incorporate the 24kg(heavy bell for me ).. have successfully introduced the 24 kg bell for first rung of ladders from last 4 weeks
Trying to upgrade to the heavy bell now ..
ETK mentions practicing the side press bottoms up press and waiters press and TGUs to upgrade pressing strength to heavy bell on variety days
How should I program these in the 2 variety days I have ?
My weekly schedule is as follows
Monday : light day 5x 3 clean and press (1st rung 24kg ) and 200 snatch with 16kg
Tuesday variety day :
5 sets of
2 TGUs ( 1 left 1 right) 24kg
4 bottoms up press (4left 4 right ) 16kg
Leg raises 10 reps
4 side press 16kg
Wednesday medium day
5x4 c&p ladders
Swings
Thursday variety
5 sets of
2 tgus (one each arm) 24 kg
4 bent press 16kg
4 waiters press 16kg
Friday off
Saturday heavy day
5x5 c&p ladders
Swings
Sunday off
My question is about the volume of variety days
Will this be enough .. or shud i add more .. or is this too much .. i have started exercising for first time for past 8 months ..
Can i do better with some different programming on variety days ? Or is this sufficient ?
Thanks in advance !