Michael Corrales
Level 3 Valued Member
…it's heavy." Mark Rif
Been back on Rite of Passage for the past 10 weeks (with one week off). It's really the first time I've done it "By the Book" and followed instructions as exactly as possible. Previously and numerous times, I used Anthony DiLugio's ETK workbook. I far prefer to do it as written by Pavel.
Anyway, working with the 28kg now and am able to do 5 ladders of 4 rungs on heavy day. My best 32kg press on last test day was 5 reps left, 3 reps right. I did not feel confident enough to jump from 24kg to 32kg and settled on working with the 28kg.
Wow…it's heavy FOR ME. Hard work!! I've found that I need to re-read ETK frequently and choose a queue or two each workout to focus on to nail the form and get through. Without the queues, my form just falls apart.
In my recent workouts I've been totally focused on "breathing behind the shield" and pushing my breath very low into my abdomen to compress. I've traditionally had a problem of breathing high in my chest. I was also focused on pressing with the "virtual shoulder" in the lat that Pavel has written about but recently am fixated with "pressing away from the KB". It's going to be a while until I get to the 32kg. But it's been great focusing on the basics.
My shoulders and upper back are also noticeably more dense and my pull-ups are getting higher and higher almost lower than the clavicles.
ROP is an awesome program!!
Been back on Rite of Passage for the past 10 weeks (with one week off). It's really the first time I've done it "By the Book" and followed instructions as exactly as possible. Previously and numerous times, I used Anthony DiLugio's ETK workbook. I far prefer to do it as written by Pavel.
Anyway, working with the 28kg now and am able to do 5 ladders of 4 rungs on heavy day. My best 32kg press on last test day was 5 reps left, 3 reps right. I did not feel confident enough to jump from 24kg to 32kg and settled on working with the 28kg.
Wow…it's heavy FOR ME. Hard work!! I've found that I need to re-read ETK frequently and choose a queue or two each workout to focus on to nail the form and get through. Without the queues, my form just falls apart.
In my recent workouts I've been totally focused on "breathing behind the shield" and pushing my breath very low into my abdomen to compress. I've traditionally had a problem of breathing high in my chest. I was also focused on pressing with the "virtual shoulder" in the lat that Pavel has written about but recently am fixated with "pressing away from the KB". It's going to be a while until I get to the 32kg. But it's been great focusing on the basics.
My shoulders and upper back are also noticeably more dense and my pull-ups are getting higher and higher almost lower than the clavicles.
ROP is an awesome program!!