RoP - Just Don't Quit

Gary Logue

Level 1 Valued Member
I'm a 31 year old construction manager working 60 hour weeks with a young family.

I'm the opposite of a minimalist. A procrastinating slightly ADHD overthinking maximalist might be the best way to frame me. I struggle to see pretty much anything through to the end, especially training programmes. This will be fun!

I first posted on the forum back in March, I had just bought some KBs (2no 16kg and 2no 24kg). I asked for advice as to my first programme and the unanimous verdict was S&S. Great, it seemed clear until my slightly ADHD kicked in. I found it hard to stick with and got bored easy, so after a month or so I moved onto circuits mixed with calisthenics, then on to metcon complexes and so on and so on until I took a week off which turned into month which turned into 3.

Now I'm back, determined and in need of some accountability. When I finished up last I could do 100 swings in 5 mins with a 24kg. I had bought 2no 20kg KBs and could press the 20kg at a 8RM, the 24kg a 2RM, I could do 10 (5/5) TGU with 20kg.

I've decided to take on RoP. More to do than S&S and only 3 days per week required that I can fit around my busy lifestyle and no excuses to not stick in 3 days training per week consistently.

I've read the book and just wanted to clarify if my plan below hits the nail on the head. I've changed heavy day to Thursday to suit my lifestyle.

Monday - Medium - C&P's 5 ladders, 1 rung less than heavy day. Roll dice and do 50-60% of the amount of swings in the allotted time that you could do on Thursday

Tuesday - Optional - options 1. Stretch and rest 2. Long easy run 3. Hardstyle Abs 4. S&S

Wednesday - Off

Thursday - Heavy - C&Ps work up to 5 ladders with 1,2,3,4,5 then increase weight. Super set with pull ups in between rungs. Hard Swings, roll dice and do as many swings as possible in the allotted time ie 1 = 1min, 2 = 2min etc?

Friday - Off

Saturday - Light - Easy C&Ps, 5 ladders 2 rungs less than Thursday. Easy snatches roll dice and do 50-60% of the amount of snatches in the allotted time that you could do on Thursday.

Sunday - Optional - options 1. Stretch and rest 2. Long easy run 3. Hardstyle Abs 4. S&S

Let's hope I'm still posting my updates come this time next year!!! I'll try to keep it simple, 3 days per week minimum, just don't quit!!!!
 
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marvinthemartian

Level 5 Valued Member
All the best for your run at RoP! 60 hour work week + family sounds rough.

Why are you doing 5x5 cleans and TGUs instead of C&P ladders on your medium day? I haven't read ETK in a while but I don't remember anything like that.

From what I have heard the "heavy" day can get pretty long. So keep that in mind when planning your weekly schedule. And make sure your pick a 6-8RM weight to start with like the book says. You do a lot of volume and some people here report that it can beat you up.
 

Gary Logue

Level 1 Valued Member
All the best for your run at RoP! 60 hour work week + family sounds rough.

Why are you doing 5x5 cleans and TGUs instead of C&P ladders on your medium day? I haven't read ETK in a while but I don't remember anything like that.

From what I have heard the "heavy" day can get pretty long. So keep that in mind when planning your weekly schedule. And make sure your pick a 6-8RM weight to start with like the book says. You do a lot of volume and some people here report that it can beat you up.

Thanks for the response. You are 100% right I should be doing 1 rung less than my heavy day on medium day, that would make sense based on my light day being 2 rungs less than heavy day. I took the plan from another day in the book for the above which is part of one of the optional days.
 

Gary Logue

Level 1 Valued Member
Training October 12th 2020:

Cleans -
5 X 5 es - 20kg
TGU - 5 x 1 es alternating between cleans - 20kg
Swings - 3 x 10 es - 24kg
Snatches - 3 x 10 es - 20kg

Summary - Felt good, could go heavier on the swings, snatches messed with my palms, TGU technique needs improvement. First day of RoP f@#$ed up because I didn't read the book right. Lesson Learned.
 

Gary Logue

Level 1 Valued Member
Out of curiosity, what happened?

I used the cleans and TGU options above from the optional day when I should have been doing C&P ladders. Still felt good though so cant complain. Today was supposed to be optional so I'll switch that with the medium day and go for the C&P's tonight.
 

Gary Logue

Level 1 Valued Member
Training October 15th 2020:

Heavy
C&P's -
5 x 1,2,3 - 20kg
Swings - 100 in 5 minutes - 24kg

Summary - First heavy day so this was setting the bar for the programme. I still felt pretty fresh at the end of my 5th ladder. I'll use this as my medium day going forward and step up heavy day to 4 rungs.

Not sure if I'm doing the timed swings correctly. I rolled 10 so 10 minutes and busted a gut up until 5 minutes busting out 100 and that was me done. Still felt good but should I be pacing myself? How can i really find my true maximum?
 

JamesPTA

Level 5 Valued Member
Not sure if I'm doing the timed swings correctly. I rolled 10 so 10 minutes and busted a gut up until 5 minutes busting out 100 and that was me done. Still felt good but should I be pacing myself? How can i really find my true maximum?

Ahh yes, the debate on how to perform your swings/snatches during ROP. go balls out? or EMOM or every 30 seconds? 2 hands, 1 hand, heavy/light KB?

In my mind, if you are truly after the goal of getting 200 snatches in 10 minutes at the end of the program, something like EMOM or every 30 seconds might work better, IMO. This how I structured by ballistics when I did ROP:

1) Heavy day: 1H swings, 8 left and 8 right, EMOM with same bell for pressing ladders

2) Medium Day: 2H swings 10 reps EMOM with bell 1 size heavier for pressing ladders

3) Light Day: Snatch 4 left and 4 right, EMOM with same bell for pressing ladders

One this is for certain, no one is doing them exactly like someone else.
 

Gary Logue

Level 1 Valued Member
Ahh yes, the debate on how to perform your swings/snatches during ROP. go balls out? or EMOM or every 30 seconds? 2 hands, 1 hand, heavy/light KB?

In my mind, if you are truly after the goal of getting 200 snatches in 10 minutes at the end of the program, something like EMOM or every 30 seconds might work better, IMO. This how I structured by ballistics when I did ROP:

1) Heavy day: 1H swings, 8 left and 8 right, EMOM with same bell for pressing ladders

2) Medium Day: 2H swings 10 reps EMOM with bell 1 size heavier for pressing ladders

3) Light Day: Snatch 4 left and 4 right, EMOM with same bell for pressing ladders

One this is for certain, no one is doing them exactly like someone else.

Thanks for the feedback. My current plan is to achieve the 200 snatch so I will go with what you have set out above and then increase the snatch reps until I reach 200 then increase weight. I’ll drop the reps back down when I increase weight to 24kg and then work my way back up again until I reach 200.

I also meant to say I supersetted my C&Ps with overhand pull ups. Should I stagger between overhand and underhand?
 

marvinthemartian

Level 5 Valued Member
Not sure if I'm doing the timed swings correctly. I rolled 10 so 10 minutes and busted a gut up until 5 minutes busting out 100 and that was me done. Still felt good but should I be pacing myself? How can i really find my true maximum?
I would definitely try to go the full 10 minutes even if it means pacing yourself at the beginning. Starting with the PM man makers ETK introduces you to the KB quick lifts with harder, but more infrequent interval training than in S&S and you probably lack experience with this type of training if you are gassed halfway through.
 

Gary Logue

Level 1 Valued Member
Training October 17th 2020

Light
C&P's (superset overhand pull ups) -
5 x 1, 2 - 20kg

Snatch - 4 left 4 right, 40 total, 5 minutes rolled - 20kg

Summary - C&P's pretty easy, going to see if I can push through to 5 ladders of 5 rungs this upcoming heavy day. Snatches are nasty on the hands, need some ideas to build up the calices!
 

Gary Logue

Level 1 Valued Member
Training October 19th 2020

Medium

C&P's (superset overhand pull ups)
- 5 x 1,2,3 - 20kg

Swings - 82 in 5 minutes - 24kg

Summary - C&P's still feeling good, taking 2 days off and going 5 x 1,2,3,4,5 on Thursday for heavy day although I'm going to skip the pull ups. Still not were I was previously with the swings but making gains each session.
 

Gary Logue

Level 1 Valued Member
Training October 20th 2020

Optional

Cleans -
5 x 5 - 24kg
TGU (alternated with cleans) - 5 x 1 - 24kg
Snatch - 5 x 2

Summary - I was going to rest today before trying the 5 x 1,2,3,4,5 on my heavy day this Thursday but I felt like getting into the gym. My first attempt at doing 24kg TGU's and I was able to complete 5 each side.
 

Gary Logue

Level 1 Valued Member
Training October 23rd 2020

Heavy

C&P's -
5 x 1,2,3,4,5 - 20kg

Swings - 72 in 3 minutes - 24kg

Summary - Conquered the 20kg and now moving up to 24kg. I've no doubt it's going to be a long slog from here to the 32kg so this will be the real challenge sticking this out and being patient. I want to focus more on achieving what seems like the impossible goal of the 200 snatch.
 

Gary Logue

Level 1 Valued Member
Training October 26th 2020

Light

C&P’s (superset overhand pull ups) -
5 x 1 - 24kg

Snatch - 56 in 7 minutes - 20kg
 

Gary Logue

Level 1 Valued Member
Training October 27th 2020

Medium

C&P’s (superset overhand pull ups) -
5 x 1,2 - 24kg

Snatch - 64 in 8 minutes - 24kg
 

Gary Logue

Level 1 Valued Member
Training 28th October

Foam Roller -
5 mins on legs

Run - I’ve always had poor running capacity. I haven’t ran in over a month, the last time I did I was gassed after 8 minutes. After doing only RoP for the last 3 weeks I ran for 25 minutes last night. I only achieved 3.75km but I felt good and could have kept going.
 

Gary Logue

Level 1 Valued Member
Training 29th October 2020

Heavy

C&P’s -
5 x 1,2,3 - 24kg

Swings - 160 reps in 9 minutes - 24kg

Summary - Aiming for 5 x 1,2,3,4 next week.
 
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