Plowingthrough
Level 1 Valued Member
I'm new here so I hope I can get some constructive feedback. I recently bought a line of kettlebells 24 to 48 with each 4kg jump in between. I want to start ROP as I eventually want to press the beast, among other goals I have which are deadlifting 200kg and doing a pullup with the beast. I also do running/sprints training twice a week at an athletics club which is Thursday and Sunday with Thursday being more volume and Sunday are hill sprints in the wintertime.
The program I did before was Dan John's template of "The warm-up is the workout" from "Never let go". I deadlifted and bench presses twice a week. I did loaded carries and goblet squat's on all days. I would like some continuity going into this program so I wanted to do the following.
Monday medium, Wednesday Heavy, and Light Friday. Doing pull-ups with the presses. Presses being 24 (about 8-10 RM but I wanna drive the tension techniques home and leave my ego out of it) and pull-ups being bodyweight.
I had a few things I was thinking off
- On Wednesday I want to cut out the swings and do trap bar deadlifts (low volume) and farmer walks with the trapbar after the presses and pullups (3 sets)
- On Monday and Friday I wanted to finish off with a loaded carry and an ab movement, as it has served me so well.
- I wanted to do 15-25 reps of goblet squats in the warm-up, avoiding fatigue, to keep and improve on the pattern.
- I was thinking of only doing a clean at the start of a rung instead of after each press, to save my hamstrings for the sprints. Since I'm already be doing swings twice a week anyway and I don't have a rep goal for clean's and presses.
- I didn't want to do the carries and the ab work on variety days as with my sprints I'm already training 5/7 days each week. I rather take the days off and finish my regular workouts with the carries and abs and do the squats in the warm-up. I felt this might be better for recovery.
Any feedback is welcome!
The program I did before was Dan John's template of "The warm-up is the workout" from "Never let go". I deadlifted and bench presses twice a week. I did loaded carries and goblet squat's on all days. I would like some continuity going into this program so I wanted to do the following.
Monday medium, Wednesday Heavy, and Light Friday. Doing pull-ups with the presses. Presses being 24 (about 8-10 RM but I wanna drive the tension techniques home and leave my ego out of it) and pull-ups being bodyweight.
I had a few things I was thinking off
- On Wednesday I want to cut out the swings and do trap bar deadlifts (low volume) and farmer walks with the trapbar after the presses and pullups (3 sets)
- On Monday and Friday I wanted to finish off with a loaded carry and an ab movement, as it has served me so well.
- I wanted to do 15-25 reps of goblet squats in the warm-up, avoiding fatigue, to keep and improve on the pattern.
- I was thinking of only doing a clean at the start of a rung instead of after each press, to save my hamstrings for the sprints. Since I'm already be doing swings twice a week anyway and I don't have a rep goal for clean's and presses.
- I didn't want to do the carries and the ab work on variety days as with my sprints I'm already training 5/7 days each week. I rather take the days off and finish my regular workouts with the carries and abs and do the squats in the warm-up. I felt this might be better for recovery.
Any feedback is welcome!