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Kettlebell ROP support group

Steve Freides said:
Can you post a link to that post? Thanks.

-S-
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@Steve Freides sorry, I would have included when I posted but couldn't put my finger on it. I just took a harder look and still can't find it, but in doing so, I see you've approached rest in the ROP in different ways. The one I was referring to led to this:

0:00 Rung 1
1:00 Rung 2
3:00 Rung 3
6:00 Rung 4
10:00 Rung 5
15:00 Rung 1 of next ladder
 
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Michael Perry said:
@Steve Freides sorry, I would have included when I posted but couldn't put my finger on it. I just took a harder look and still can't find it, but in doing so, I see you've approached rest in the ROP in different ways. The one I was referring to led to this:

0:00 Rung 1
1:00 Rung 2
3:00 Rung 3
6:00 Rung 4
10:00 Rung 5
15:00 Rung 1 of next ladder
Click to expand...
@Steve Freides I finally realized I could search my own content, which is a lot easier than searching yours! Here it is, pretty far down in the post:

Kettlebell - ROP support group

@pet' my vote is to do ROP as written but that being said I think as long as you end up getting 5x5 ladders in the end it would be ok.
www.strongfirst.com
 
ROP: Swings @ CP weight or heavier (what id normally do)?
Started today CP @ 24.
Rolled 6min for swings. Did emom @ 40kg *20.12.12.12.12.10
Not sure if that's what people have found as best practice...
Thx.
 
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I have a question:

On the heavy day when I can do 5 sets (1,2,3) and work up to 4 does that mean i do an additional 5 sets of (1,2,3,4) the same day?

Then the next week do i start back at (1,2,3) or do just start at the (1,2,3,4)?
 
Heavy Day of 5 x 1-2-3 would be followed, one week later, by Heavy Day of

1 x 1-2-3-4

plus

4 x 1-2-3

You will always do 5 ladders, on all three training days of the week, once you reach 5 x 1-2-3.

-S-
 
Hi @Steve Freides. You mentioned that it takes you 13 weeks for each size kettlebell before you make a jump on ROP. Can you give us a rough outline of how you approach that? IE how to build up your volume) I know Pavel addresses this, but does so very briefly in Enter the Kettlebell. And I think everyone has their tweak on it, if anyone else could chime in.

For example: when you start with a heavier bell, do you start right in with ladders up to three on the "easy" day? For me this last time, that was a pretty big leap. Or do you ever do weeks of only of singles and doubles when you start with a new bell? (And still get to the goal of 5xL5 within 13 weeks?)
 
@Jud Crandall,

It's posted earlier in this thread. Here are your heavy days, 13 of them:

3 x 1-2-3
4 x 1-2-3
5 x 1-2-3

1 x 1-2-3-4, 4 x 1-2-3
2 x 1-2-3-4, 3 x 1-2-3
3 x 1-2-3-4, 2 x 1-2-3
4 x 1-2-3-4, 1 x 1-2-3
5 x 1-2-3-4

1 x 1-2-3-4-5, 4 x 1-2-3-4
2 x 1-2-3-4-5, 3 x 1-2-3
3 x 1-2-3-4-5, 2 x 1-2-3
4 x 1-2-3-4-5, 1 x 1-2-3
5 x 1-2-3-4-5

-S-
 
Good stuff . . . I was thinking of going on "Chinese Food" for a few weeks, but I think I'll just start from scratch using this, keeping my heavy day at 18 reps the first week.

Thanks
Jud
 
Slatersan said:
Since the reopening of Texas didnt go according to plan I will be back doing ROP with my 24kg kettlebell in my garage.
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Yup. I had been enjoying barbell for a while, but when the governor opened gyms I wasn't ready to go back yet (not when I can train outside in Houston in the summer). It's been good. All my training used to be in the garage and has been again since March. Am a couple of weeks out from starting ROP again as well.
 
Hey guys, so i'm going trough rop and on last heavy day I did

2x 1,2,3,4,5
3x 1,2,3,4

Then the week after that I tested with a heavier weight.
My question is:
should I proceed with 3x1...5 or should I "skip" a heavy day due to replacing it with a test day and go straight to 4x1...5?
 
okay:

Session 33:
heavy
C&P 20kg
2x 1,2,3,4,5
3x 1,2,3,4
w/ pullups

Session 34:
thursday, light
Military press 20kg
5x 1,2,3
w/ pullups

Session 35:
Medium
C&P 20kg 5x 1,2,3,4
w/pullups

Session 36:
Test
C&P 25kg KB 4/4

Session 37:
easy
Military press 20kg KB 5x 1,2,3
W/ pullups

that's the gist of it, thanks!
 
Didn’t follow the standard protocol of Simple then ROP. Was doing 1hs/ TGU w the 24 but switched it up.
I have this annoying problem of sleeping wonky and it hurting my neck/shoulder and I missed 2 days of ROP. came back STRONG today. Felt so good I did a few snatches with the 24 for the first time and cleaned the 32 for the first time ever!!!!! Feeling amazing this am!
Anyone else run ROP as a break from S and S with success?
I feel like my strength is sort of off balance... I feel like I should be able to 1hs w the 32 if I don’t have much trouble pressing the 24 but I just can’t dial in the 32 1hs... it was months away for sure so I figured I’d give ROP a run...
 
IMayAgainKnowChris said:
Th

thanksb didn’t even see this on here til now. Currently working ROP with the 24. Doing the pull-ups too. Loving it.
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Watch out for the escalating volume during the last couple of weeks of the ROP cycle, especially if you do weighted pullups.

60-90 minutes of heavy lats-centric work requires deliberate recovery planning and some serious stretching.
 
barrak said:
Watch out for the escalating volume during the last couple of weeks of the ROP cycle, especially if you do weighted pullups.

60-90 minutes of heavy lats-centric work requires deliberate recovery planning and some serious stretching.
Click to expand...
Good looking out. For the variety days so far I’ve just done get ups so I don’t lose em. Not really hell bent on pushing myself harder than the prescribed ROP days. Recovery feels like the key here. And eating. My pull-ups aren’t weighted. Only at about a 5RM so I’m just doing them BW only. Any other tips?
 
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