Kettlebell ROP support group
- Thread starter gibbertron
- Start date
Video, please.
Practice swings with the hook grip to get used to the feeling.
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Maq
Level 4 Valued Member
Alright, I did my first SSST!
It was 5 minutes with 16kg. One thing I need to say is that I thought I knew it will be tough, but I didn't. And it is not the muscles, it was the stamina. I did initial 40 without a pause (changing hands every 10) and then I felt something is not right. I did another 20 and I needed to slow down, or I would puke. Then I managed to put another three sets of 5/5's. At the end I was barely sweating, but I was not able to catch the breath.
The final result, which is 91, is way below my expectations, showed me one thing: my strength got up, but my stamina is still far from decent.
I am now switching my RoP routine to 24kg kettlebell and will be harder on myself with the swings. Hopefully when I retest a month or two from now I will hit the magic 100 and will be able to say that I passed 5 minute version of the test
It was 5 minutes with 16kg. One thing I need to say is that I thought I knew it will be tough, but I didn't. And it is not the muscles, it was the stamina. I did initial 40 without a pause (changing hands every 10) and then I felt something is not right. I did another 20 and I needed to slow down, or I would puke. Then I managed to put another three sets of 5/5's. At the end I was barely sweating, but I was not able to catch the breath.
The final result, which is 91, is way below my expectations, showed me one thing: my strength got up, but my stamina is still far from decent.
I am now switching my RoP routine to 24kg kettlebell and will be harder on myself with the swings. Hopefully when I retest a month or two from now I will hit the magic 100 and will be able to say that I passed 5 minute version of the test
Sounds like fun, Maq I think it's actually not a "SSST" unless it's 10 min; 5 min is just a "5 min snatch test". The breathing is definitely something that catches you on the first attempt at continuous snatches or swings. With snatches you can control the cadence by taking a bit longer in lockout, and that's the best way to stay under your threshold. You can also take two breaths per reps, which works for some people. Here's a 5-min w/ 16kg I did on Monday, and I start 2 breaths per reps about 1:20 in. http://www.strongfirst.com/community/threads/anna-c-training-log.5881/page-6#post-58135
It is definitely a 5 minutes that will teach you a lot! And, next time will be better.
I think it's actually not a "SSST" unless it's 10 min; 5 min is just a "5 min snatch test". The breathing is definitely something that catches you on the first attempt at continuous snatches or swings. With snatches you can control the cadence by taking a bit longer in lockout, and that's the best way to stay under your threshold. You can also take two breaths per reps, which works for some people. Here's a 5-min w/ 16kg I did on Monday, and I start 2 breaths per reps about 1:20 in. http://www.strongfirst.com/community/threads/anna-c-training-log.5881/page-6#post-58135 It is definitely a 5 minutes that will teach you a lot! And, next time will be better.
Maq
Level 4 Valued Member
Oh, come on! I just wanted to say I "did" a "SSST"
The 2 breath idea is very good, I was also thinking about doing 20 every minute, on the minute, which would not smoke you at start (at least in theory). I was suprised you did not pause even for a second! That was really something!
Thanks for your advices!
By the way - great positioning of the shooting on your video. 2 angles - very good idea!
The 2 breath idea is very good, I was also thinking about doing 20 every minute, on the minute, which would not smoke you at start (at least in theory). I was suprised you did not pause even for a second! That was really something!
Thanks for your advices!
By the way - great positioning of the shooting on your video. 2 angles - very good idea!
Mike Harrison
Level 3 Valued Member
Hi Steve,
Thank you so much for the suggestion (hook grip practice during OAS) -- I have already incorporated it on my heavy day yesterday.
I'll get some video to post on my next variety day of loaded cleans later this week.
Best
MH
Maq
Level 4 Valued Member
@Miguel You've induced me
I have switched todays RoP light workout, to 5x5 C&Ps on each side + 5 minute EMOM of snatches. First suprise is: my 10/10 snatches takes about 50-55 seconds (not sure, cause I did not have the chance to look at the watch, just the beeper), so there was plenty of room to rest I have managed to stay on EMOM for 4 minutes, but last minute I needed to rest a bit longer cause I felt I would not finish next 10/10, so I waited few second longer and when the final beep rang I was 2 reps short.So 98 in 5 minutes, 100 in total (in 5 minutes and 5 seconds or so). And I feel happy!
1FG
Level 3 Valued Member
I haven't officially started the ROP yet. I'm going away on vacation in two weeks and I'll start once I return.
Yesterday I decided to do some C&P and pull up ladders. I did two rungs of three with the 24kg along with two rungs of three with hollow body parallel grip pull ups. I took minimal rest between sets and I was a sweaty, winded, pumped up heap by the end.
Today I am absolutely wrecked with doms! My lats, abs, and pecs are destroyed. It was my first time using a hollow body position for pull ups and I think they're the main cause of my soreness.
I've also been insatiably hungry all day. Crazy hunger!
Is this a taste of things to come? I'm equally excited and scared hah!
Yesterday I decided to do some C&P and pull up ladders. I did two rungs of three with the 24kg along with two rungs of three with hollow body parallel grip pull ups. I took minimal rest between sets and I was a sweaty, winded, pumped up heap by the end.
Today I am absolutely wrecked with doms! My lats, abs, and pecs are destroyed. It was my first time using a hollow body position for pull ups and I think they're the main cause of my soreness.
I've also been insatiably hungry all day. Crazy hunger!
Is this a taste of things to come? I'm equally excited and scared hah!
Abdul-Rasheed
Level 6 Valued Member
Taming the arc; I think I got this. Making the rack position smoother. Today during my C&P I noticed that my very first racking during clean is always smoother than the subsequent ones; there was a jerk happening making the rack position poor. So, I tried to keep the arc closer to the body and ta da!, the jerk was gone, the bell rests on the wrist smoothly, and the press was much better. Of course I got a long way to owning it. But it felt good. I don't get such 'illuminations' when I read the book
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MikeMoran
Level 6 Valued Member
Taming the arc; I think I got this. Making the rack position smoother. Today during my C&P I noticed that my very first racking during clean is always smoother than the subsequent ones; there was a jerk happening making the rack position poor. So, I tried to keep the arc closer to the body and ta da!, the jerk was gone, the bell rests on the wrist smoothly, and the press was much better. Of course I got a long way to owning it. But it felt good. I don't get such 'illuminations' when I read the book
Read,practice,ah-ha moment,re-read,practice, x Repeat.
At least that is how most of Pavel's books have been for me but especially ETK/ROP
Maq
Level 4 Valued Member
Hi all,
Today I have taken few videos in order to verify my technique with 24kg kettlebell. One of the major changes was to modify the swings to a mindset of "hinge not squat". Please tell me what you think, cheers.
I have posted the videos on my training log (post your comments there): http://www.strongfirst.com/communit...ain-tolerance-of-an-immortal.7132/#post-60398
Today I have taken few videos in order to verify my technique with 24kg kettlebell. One of the major changes was to modify the swings to a mindset of "hinge not squat". Please tell me what you think, cheers.
I have posted the videos on my training log (post your comments there): http://www.strongfirst.com/communit...ain-tolerance-of-an-immortal.7132/#post-60398
Abdul-Rasheed
Level 6 Valued Member
Good news! I met ROP C&P goal today using 16kg.
KB C&P w/16kg: (3,3,4,5), (5,4,3,3), (3,3,4,5), (5,4,3,3), (5,3,4,3) (3 min rest between ladders)
KB C&P w/16kg: (3,3,4,5), (5,4,3,3), (3,3,4,5), (5,4,3,3), (5,3,4,3) (3 min rest between ladders)
blutsj
Level 8 Valued Member
I mainly use geoff neuperts programs but thinking of starting the rop myself. In the book I see several templates. On page 131 I see heavy-light- medium and even light day after heavy day. At page 136 it is easy-moderate-hard (2 days of rest after hard). And the next page has the hard day on saturday and on monday light day. Wednessday is medium, giving 2 days of rest after medium day.
Wondering what you consider the ideal template. First thought of medium -light- heavy, but light-medium- heavy does also not sound bad.
Wondering what you consider the ideal template. First thought of medium -light- heavy, but light-medium- heavy does also not sound bad.
It's up to you - different work schedules, etc., may make one way work better for you than the other. Personally, I always liked 2 days of rest _before_ the heavy day, just to make sure it went well, and then light day next helped with my recovery. So for me it was something like Mon = Heavy, Wed = Light, Fri = Medium, and rest on the weekend for the next heavy one. If you don't have enough time to lift during the week, consider doing the heavy day on the weekend and adjust the others to best suit you.
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