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Kettlebell ROP support group

Kalle Videnoja

Level 5 Valued Member
High volume, heavy load, short rests, compromised form, and caloric deficit! A scary proposition!

My thoughts exactly! Maybe I'm just a bit too stuck with the idea of I-go-you-go pacing with the rungs. I don't have to compromise the form if I take enough time with recovery between sets - it's just that over an hour of C&P feels daunting even as an idea! I think I'll take the hint from @IMayAgainKnowChris , bite the bullet and make sure I pass the talk test between the rungs even if that meant that the sessions would last some 80 minutes (perhaps, a pre-workout snack wouldn't be a terrible idea). After all, there's only three more heavy sessions left on this cycle. Thank you gents!
 

barrak

Level 6 Valued Member
Given that both presses and pullups heavily engage the lats, I'm curious if replacing the pullups with another movement that gives them a break might be a good alternative. If so, what such a pull grind movement could be or what did this community tried in the past?
 

sammal

Level 1 Valued Member
How do you find your 100% for swings? Just try how many you can do in a row and when speed starts to slow down, end it? It is easier to test press than swing..

And for ROP swings, how heavy KB one should choose? 100% of around 20 reps would be a good starting point?

Thanks for the help
 

MikeL

Level 5 Valued Member
Hi all. In the plan, it’s suggested that the “cleans every rep” could drop off later in the program. At what point is this? Is this the norm? I’m pretty set on cleaning every rep but obviously this pushes the volume, so want to know what’s normal.
 

IMayAgainKnowChris

Level 5 Valued Member
Hi all. In the plan, it’s suggested that the “cleans every rep” could drop off later in the program. At what point is this? Is this the norm? I’m pretty set on cleaning every rep but obviously this pushes the volume, so want to know what’s normal.
I read it only on the light day and once your form is good you can stop cleaning every rep. Not sure if that’s right.
 

MikeL

Level 5 Valued Member
I read it only on the light day and once your form is good you can stop cleaning every rep. Not sure if that’s right.
Read this too, but seems like if doing it any day, light day is the least “benefit” for recovery.
Pretty happy that I’m keeping them in throughout, started now!
 

Ben82

Level 1 Valued Member
Hi all. In the plan, it’s suggested that the “cleans every rep” could drop off later in the program. At what point is this? Is this the norm? I’m pretty set on cleaning every rep but obviously this pushes the volume, so want to know what’s normal.
I love the cleans. I mean, I hate them too, but on light days MP instead of C&P. IMO, keeping the C&P rather than lowering it has a greater benefit than getting more swings. This mostly applies to heavy days, as there are 2 variety days and a medium day to also get some swings. Reps will depend on weight. Push yourself smartly.

Personally, I think the C&P is to valuable to cut short. Even if it does try to murder you.
 
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Ben82

Level 1 Valued Member
How do you find your 100% for swings? Just try how many you can do in a row and when speed starts to slow down, end it? It is easier to test press than swing..

And for ROP swings, how heavy KB one should choose? 100% of around 20 reps would be a good starting point?

Thanks for the help
I like Every Other Minute On The Minute for 6 rounds. Pick a fair starting point, same weight as the C&P or a little heavier, and for reps, somewhere between 10-20 for 5 rounds. 6th round, go all out with good form.

Let's say would did 10x5, then 20 on the last round. Next heavy day, do 12x5 and your sixth round. You'll get to the right spot in a few weeks.
 

barrak

Level 6 Valued Member
I love the cleans. I mean, I hate them too, but on light days MP instead of C&P. IMO, keeping the C&P rather than lowering it has a greater benefit than getting more swings. This mostly applies to heavy days, as there are 2 variety days and a medium day to also get some swings. Reps will depend on weight. Push yourself smartly.

Personally, I think the C&P is to valuable to cut short. Even if it does try to murder you.
The clean part is my rest from the press. If a bell is challenging my clean then the best I could do with it afterwards is to jerk it or push press it.

If it were the other way round then my hip hinge and/or plank would need some extra practice. It won't do to put heavy press volume atop a wobbly or barely holding base.

Of course, if it's hypertrophy I'm after and I have a solid clean and plank, then MP trumps C&P on heavy days, stopping short of failure of course.
 

Bam82

First Post
Hi folks first post but been reading on here for a while, thanks to everyone who has contributed there is a lot of great info on here!

I started ROP on Monday with a 24kg but think I've been a bit too eager and have jumped straight into week 3 heavy day, didn't realise it was supposed to be 13 week program! I done 5 x 1,2,3 with neutral grip pull ups and then 12 mins of swings (140). I'm still a bit sore today from the swings and cleans and I'm glad it's light day today!

Might just stick to 5x (1-2-3) for another week as I was able to do it fine then progress from there.
I was wondering, light day is supposed to be 5 ladders 2 rungs shorter than heavy day which for me is 5x 1 rep. I know it's supposed to be a light day but this seems to be a bit too light, is this correct?
 

54321

Level 3 Valued Member
Hi folks first post but been reading on here for a while, thanks to everyone who has contributed there is a lot of great info on here!

I started ROP on Monday with a 24kg but think I've been a bit too eager and have jumped straight into week 3 heavy day, didn't realise it was supposed to be 13 week program! I done 5 x 1,2,3 with neutral grip pull ups and then 12 mins of swings (140). I'm still a bit sore today from the swings and cleans and I'm glad it's light day today!

Might just stick to 5x (1-2-3) for another week as I was able to do it fine then progress from there.
I was wondering, light day is supposed to be 5 ladders 2 rungs shorter than heavy day which for me is 5x 1 rep. I know it's supposed to be a light day but this seems to be a bit too light, is this correct?
You have the light day correct. It should help with your soreness.
 

MikeL

Level 5 Valued Member
Week 8 complete with 24. First 4 weeks had significant BW work on variety days, after a tweak I eased off this but kept the ROP days. Tweak 95% remedied and now clean and pressing 32 singles and 28 for 3 each side comfortably.

let’s see what’s possible in the last 5 weeks!
 

James82

Level 2 Valued Member
Final results after test day:

Full details of progress can be found in my journal here on the forum.

Really pleased with my progress during my first cycle:

Before:
24kg - 5r and 5l

After
24kg - 10r and 10l
28kg - 6r and 6l
32kg - 2r and 1l

Stu
Is that Cleaning and pressing 10l 10 R or MP?
 

oukeith1

Level 3 Valued Member
Hi all. I have a 24 kg bell that I can C&P 3 times with my right arm, and 4 times with my left. I want to bring that up to be able to run ROP with it. Should I go with Soju and Tuba, or ladders of 3? My thought was that I basically run ROP “Lite” with pull-ups, swings and snatches with the dice roll, until I can get the required 5-8 reps on both side. Any thoughts?
 

IMayAgainKnowChris

Level 5 Valued Member
Hi all. I have a 24 kg bell that I can C&P 3 times with my right arm, and 4 times with my left. I want to bring that up to be able to run ROP with it. Should I go with Soju and Tuba, or ladders of 3? My thought was that I basically run ROP “Lite” with pull-ups, swings and snatches with the dice roll, until I can get the required 5-8 reps on both side. Any thoughts?
I don’t know if this is the best option but I ran it through the whole way w the 24 doing a push press and by the end I was doing most of my reps strict. Then Started over again with the strict press.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Hi all. I have a 24 kg bell that I can C&P 3 times with my right arm, and 4 times with my left. I want to bring that up to be able to run ROP with it. Should I go with Soju and Tuba, or ladders of 3? My thought was that I basically run ROP “Lite” with pull-ups, swings and snatches with the dice roll, until I can get the required 5-8 reps on both side. Any thoughts?
No science claimed here, but I'll offer what has worked for me on a few different lifts, including the kettlebell military press: Day 1, a few, moderate sets, or even GTG throughout the day; Day 2, a warmup set, then a near-max set and nothing else; Day 3, off. Repeat as long as needed, and hopefully the near-max set goes up for you on a fairly steady basis. (If you're at it for a few weeks and feeling tired, take a back-off week before resuming.)

For you, this would mean something like: Day 1, a few singles or doubles; Day 2, a single to warmup, then as many as you can get provided you don't start the rep you don't think you can finish*; Day 3, off.

* "don't start the rep you won't think you can finish - you might miscalculate once in a while and fail a rep, but as long as it's only once in a while, it's OK; otherwise, it's good to push pretty hard.

-S-
 
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