Sean M
Level 7 Valued Member
I understand the RoP weekly progression for Heavy days: 3 ladders to 3, then 4 to 3, then 5 to 3. Then one ladder to 4, 4 to 3. Next week 2 ladders to 4, 3 to 3, etc. until 5 ladders to 5.
But for the first Medium day after reaching 1 ladder to 4, 4 to 3 in the Heavy day, is it:
- 5 ladders to 3 (same as the prior week’s Heavy day), or
- 1 ladder to 3, 4 ladders to 2 (following week 2 to 3, 3 to 2, etc)
Similarly, is the first Light day:
- 5 ladders to 2 (same as prior week’s Medium day), or
- 1 ladder to 2, 4 ladders to 1
Basically, are there two big weekly volume jumps (to 4 rungs and again going to 5 rungs)? First jump is 50 reps one week (5 to 3, 5 to 2, 5 singles) to 79 (34 on Heavy, 5 to 3, 5 to 2) the next, then smaller increases for a while until starting the first ladder to 5 on the Heavy day?
But for the first Medium day after reaching 1 ladder to 4, 4 to 3 in the Heavy day, is it:
- 5 ladders to 3 (same as the prior week’s Heavy day), or
- 1 ladder to 3, 4 ladders to 2 (following week 2 to 3, 3 to 2, etc)
Similarly, is the first Light day:
- 5 ladders to 2 (same as prior week’s Medium day), or
- 1 ladder to 2, 4 ladders to 1
Basically, are there two big weekly volume jumps (to 4 rungs and again going to 5 rungs)? First jump is 50 reps one week (5 to 3, 5 to 2, 5 singles) to 79 (34 on Heavy, 5 to 3, 5 to 2) the next, then smaller increases for a while until starting the first ladder to 5 on the Heavy day?