Gary Logue
Level 4 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!!!!
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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