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Kettlebell ROP support group

Eddie G

First Post
Just got a 28 so I'm about to start ROP again. I completed it with a 24 earlier this year then detoured into doubles programming as I was short on time when my daughter was born and didn't have a bigger bell i could press. Wish me luck!

I'm thinking of easy running on Variety days. Has anyone done this?
Good luck. You got this!
 

LarryB

Level 6 Valued Member
I used to run for variety days. I’m doing a half kneeling rop (@55#)/vwc hybrid program with vwc as my cardio. Doing all of this due to a broken foot (marathon training).
 

LoneRider

Level 6 Valued Member
Just got a 28 so I'm about to start ROP again. I completed it with a 24 earlier this year then detoured into doubles programming as I was short on time when my daughter was born and didn't have a bigger bell i could press. Wish me luck!

I'm thinking of easy running on Variety days. Has anyone done this?
I started ROP last month (I'm doing it in 2x week blocks offset with barbell training) and I normally run/ruck in an easy running sorta way for Variety days with the VERY occassional tempo run thrown in.
 

KLB81

Level 3 Valued Member
Options for easing into Week 1 with less than a 5RM?

with the 24 my RM is 3L and 5R, I know many suggest S&T to get that up and Start ROP

For the last few weeks I have been doing mostly 5 sets of 2, working up to sets of 2-3-2-2-2 (11), then 2-3-3-2-2 (12)(sets not ladders)

I am considering Starting with what I will call week (-3) and working up to the standard week 1

Week: Heavy Day Ladders

-3: 3-2-2 (12)
-2: 3-2-2-2 (15)
-1: 3-2-2-2-2 (18)
0: 3-3-2-2 (18)
1: 3-3-3 (18)
 

Pete L

Level 5 Valued Member
Options for easing into Week 1 with less than a 5RM?

with the 24 my RM is 3L and 5R, I know many suggest S&T to get that up and Start ROP

For the last few weeks I have been doing mostly 5 sets of 2, working up to sets of 2-3-2-2-2 (11), then 2-3-3-2-2 (12)(sets not ladders)

I am considering Starting with what I will call week (-3) and working up to the standard week 1

Week: Heavy Day Ladders

-3: 3-2-2 (12)
-2: 3-2-2-2 (15)
-1: 3-2-2-2-2 (18)
0: 3-3-2-2 (18)
1: 3-3-3 (18)
I'd stick with ladders;
Light (1)x5, medium (1,2) x5 and for heavy try as many full ladders as you can (1,2,3) x5.
Ladders add volume which helps.
Perhaps start with (1,1,2) x5 for heavy and progress to (1,2,2), then (1,2,3).

Alternatively, Victorious MP online has a different programme for heavy KB based on Plan Strong that I'd recommend.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Options for easing into Week 1 with less than a 5RM?

with the 24 my RM is 3L and 5R ...
I don't recommend you start the ROP, or think about starting the ROP, until you have a solid 5RM as the absolute minimum. I have done the ROP with a 10 RM and found it worked great, and I personally prefer anyone to wait until they're at an 8RM with a particular weight before starting.

How you get there is up to you. One option would be to use a 22 kg for the ROP if you have one; another option would be to use a 20 kg and, as we've discussed here before, once you get to ladders to 4, start using the 24 for your singles and possible singles and doubles.

-S-
 

LarryB

Level 6 Valued Member
Alright, i feel like i know the answer but it’s driving me crazy. If I’m on a medium day where the current weeks heavy day was 3x(1,2,3,4,5) i would do 3x(1,2,3,4) on that medium day building up to 1x(1,2,3,4), 3x(1,2,3,4,5) at the next heavy day. Then the following medium day would be 1x(1,2,3), 3x(1,2,3,4)? I feel like someone made up a spreadsheet a while back….any input is appreciated.
 

LarryB

Level 6 Valued Member
I see my mistake actually. I started rung progressions with three sets before making my ladder progressions. I think I’ll be fine and just pick up where i am correctly.
 

mvikred

Level 5 Valued Member
You always try to get to 5 sets of 5 rung ladder. And everything is driven by the activity on the heavy day. So if I am able to get to 5 sets of a 4 rung ladder (i.e. 1,2,3,4), then on my next heavy day I will do a 1x(1,2,3,4,5) + 4x(1,2,3,4). The next med day i will do 5x(1,2,3,4) and low day is 5x(1,2,3). You can apply the same logic to lower run ladders. Hope that helps.
 

onte3

Level 2 Valued Member
Need some clarification on RoP. I intend on starting RoP next week and didn’t quite understand the how it works.

If i start pressing with my weaker arm, do i do 1 cp with left arm and right after that 1 cp with right arm and then rest. After rest, 2 cp with left and 2cp with right then rest etc. Or do i rest only when first complete ladder is done?
 

mvikred

Level 5 Valued Member
I think the program suggests doing the ladder with one arm and then switching. I, however, did it by alternating the arm and had amazing results as well. As far as resting goes, I think you do 1 rep then rest then 2 reps and rest then 3 reps and rest .. and so on. how much you rest is up to you. You can auto-regulate that.
 

Sean M

Level 6 Valued Member
If you’re closer to the 10RM (from 8-10RM starting weight), I find it fun sometimes to do this instead (a 1,2,3 ladder for example):

1 left, “clean-switch” to right hand (float a clean and spear the other hand in, to end up in the right-hand rack) - so like a hand-to-hand swing except you guide the bell back in (while it’s floating) to the rack
2 right, clean-switch to left
3 left, clean-switch to right
1 right
2 left
3 right
 

blutsj

Level 7 Valued Member
Need some clarification on RoP. I intend on starting RoP next week and didn’t quite understand the how it works.

If i start pressing with my weaker arm, do i do 1 cp with left arm and right after that 1 cp with right arm and then rest. After rest, 2 cp with left and 2cp with right then rest etc. Or do i rest only when first complete ladder is done?
It is like you said, 1 left, 1 right, 2 left, 2 right etc.
Rest as and when needed between the rungs and even sides.
 

James Sullivan

Level 5 Valued Member
Elite Certified Instructor

James Sullivan

Level 5 Valued Member
Elite Certified Instructor
Need some clarification on RoP. I intend on starting RoP next week and didn’t quite understand the how it works.

If i start pressing with my weaker arm, do i do 1 cp with left arm and right after that 1 cp with right arm and then rest. After rest, 2 cp with left and 2cp with right then rest etc. Or do i rest only when first complete ladder is done?
1 C&P on non-dominant arm. 1 C&P on dominant arm. Rest. 2 C&P on non-dominant arm. 2 C&P on dominant arm. Rest.
 
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