Joel the Savage
Level 6 Valued Member
Yes. Do it. It is ok with low volume pullups. It's a press-oriented program.I plan on starting ROP next week with some GTG Pistol Squat practice on variety days.
But I have some questions.
1) I have heard that a typical session can take an hour easily when you add pullups. I was thinking of adding pullups only after the top rung, instead of every rung. So far example 1L, 1R, 2L, 2R, 3L, 3R, 3 pullups. Could this work? Or would the volume of pullups be too low to make progress to the later days?
You will probably get through 1 cycle of RoP in 12 weeks. Here is the progression for presses I use to recommend2) I toy with the idea to alternate between one block of 13 weeks RoP and one block of Q&D of 8 weeks. Could this help to improve my snatches to reach the 200 reps in 10 minutes? Or would it be better to only run RoP? I don't have time for 5 full session, so it is not an option to run Q&D on variety days.
If I were to change anything it would be, repeat week 9 two times.
Then do 3x3,5,7, progress in the same way to 5x3,5,7 and repeat that 2 more times.
Have done RoP with 40kg@73-76kg BW. I have not done my 5x3,5,7 with it.
Pressed 48@76kg BW. It works.
I would go by feel.3) I'm in doubt how to run the snatches and swings the best. I was thinking of running an RM test. Then take the prescribed percentages of that amount and run that autoregulated for the amount of time prescribed by the dice? For example when I test 10rm and I need to do 60%, I do sets of 6 for the duration. Starting a new set when I can manage the talktest.
Snatches is training. Go 60% of what you feel is a "sort of max" and not a maxmax.
Same with swing-percentages.
I have not completed the SSST with 24kg though. Have done 180@10min (most recent try just to see how hard it would be) with 24kg.
Edit: oh rest times mentioned by Mark below. I rested 1min after 1 press, 2 after 2 presses... 5min after 5presses. One ladder took me about 15min.
Last edited: