Old Forum Embarking on ROP

[kostya]

I've set a new years resolution to stick with a program, and it will be the ROP.

So far I've followed the new program minimum for a few weeks using a 35-lb kettlebell and worked up to 50 swings per set and an easy 5 minutes of continuous get-ups.

The 50-lb bell arrives soon (today?!) and I want to follow the PM with that weight while I practice the ROP moves stress-free with the 35. Once I am confident my form is excellent on those presses/snatches it will be time.

 

[Michael Corrales]

Good luck!!  Both are excellent programs.

 

[kostya]

Just wanted to check in. Have stuck with 3 days-per-week PM, nearing completion with the 50-lb. I'm up to a mix of 50 and 40 rep swing sets in the 12-minute block.

Once I can do 50 reps of swings for every set, I'm going to start ROP with the 35-lb. Here are all my workouts so far. It seems to be pretty fast progress from my forearms burning to being able to do all my swing sets with the appropriate rep count. I didn't count get-ups, just did continuous L/R.

 



Program Minimum, 50lb bell







2/26/2014
50 swings, 40 for last 4 sets


2/23/2014
40 swings


2/21/2014
40 swings, 30 swings for last 3 sets


2/18/2014
40 swings, 30 swings for last 3 sets


2/15/2014
30 swings


2/13/2014
30 swings, 20 swings for last 2 sets


2/11/2014
30 swings, 20 swings for last 3 sets


2/8/2014
20 swings


2/6/2014
20 swings


2/4/2014
20 swings


Program Minimum, 35lb bell



2/1/2014
50 swings


1/30/2014
50 swings


1/28/2014
50 swings


1/25/2014
40 swings


Program Minimum, 30lb bell



1/23/2014
50 swings


1/21/2014
40 swings


1/15/2014
40 swings x4, 20, 30


1/8/2014
40 swings first 2 sets, 30 after


1/6/2014
30 swings


12/31/2013
20 swings

 

[Stuart Elliott]

Good luck its a great programme, don't rush it take your time with progression and you'll get some serious increases in strength and conditioning.

 

[crt1]

I'm a big fan of the ROP.  Doing S&S right now but can't wait to get back the the ROP.  I recommend doing it with the Pull-ups for best results.

If you don't have much experience with the Clean and Snatch, get someone to check out your form.  There are some subtleties there that I missed and were causing niggling problems until some great SFGs helped me clean it up.  Good luck!

 

[kostya]

Today did the PM and got 50 swings each set @50lbs. w00t! Great program, but I am excited after three months to start pressing/pullups on ROP.

I've also gone on two of the longest hikes I've ever gone on recently, and I'm sure all those swings paid off.