getterupper
Level 3 Valued Member
Wondering what people think of something like this for programming ROP presses:
Some intentions/considerations:
Day | Warmup | Meat | Goal |
---|---|---|---|
Sunday | Goblet Squat | Row (erg) | Endurance |
Monday | Dead Hang, Turkish Get-up | ROP Presses + Pull-ups (medium) | Strength (upper) |
Tuesday | Goblet Squat | Deadlift (heavy) | Strength (lower) |
Wednesday | Dead Hang, Turkish Get-up | ROP Presses + Pull-ups (light) | Strength (upper) |
Thursday | Goblet Squat | 1H Swing (A+A) | Power |
Friday | Dead Hang, Turkish Get-up | ROP Presses (heavy) | Strength (upper) |
Saturday | N/A | N/A | Rest |
Some intentions/considerations:
- Maximum distance between ROP heavy day and DL heavy day, rest/light day follows each
- Hit all three Strength/Power/Endurance on lower body
- No pull-ups on heavy press day, too much volume
- Goblet squats at medium maintenance weight
- TGUs at light-medium weight and low volume, don't add stress to press days