@Oscar Personally, I would do two-hand on the Heavy day (I can really let it rip), one-arm on Medium day, and (obviously) one-arm snatch on Light day.
You’re reading it correctly: press ladders followed by swings/snatches, three days a week.Well, I feel like an idiot. I misread the ROP program. For some reason, I thought the Heavy Press and Snatches were supposed to be done on the same day. I didn't realize that Snatches should be done on the light press day.
Snatches are only done on the light pressing day.You’re reading it correctly: press ladders followed by swings/snatches, three days a week.
I was just saying I benefited more from heavy (volume and weight) swings on another day than the heavy press ladders.
I'm doing ROP for the first time as well. I had the flu on week 3 or so, lasted about 4 days. What I did was to rearrange the heavy medium and light days that week, so I did the light day a bit sick. I skipped the ballistics.
I also travel a lot for work without advice, so it's sometimes difficult to arrange training.
The good thing is that it's only 3 days of training out of 7, so there is some wiggle room to accommodate them.
I have been doing a few things to help adapt to my schedule:
I just get the 3 pressing days per week done however I can.
- I do the heavy day on Monday to get the difficult done early.
- I do ballistics on the variety days.
- I might switch medium and heavy days if required.
- I might move the heavy day to Sunday that I have more time. It's not even Monday and I'm already on the right track!
How many recovery days you expect for the wisdom teeth?
@iron&flint As much as I like to “plan the work and work the plan”, I have found a more relaxed approach to be more sustainable. So, don’t worry about life getting in the way and having to repeat a week. Unless you are getting paid to lift/perform, life should not be about lifting.
I'm still adapting to it. It was two years of S&S before, so such a different program is a big change. But so far so good. If I get good results, I'll be happyGood ideas there! How are you enjoying your first time through?
You want to move up to the heavier bell once you do 5 ladders of 5 with your working weight and start the rite of passage over with the heavier bell. The assumption is that since you've worked up to so much volume, the heavier bell shouldn't pose a problem.A clarifying question on the ROP: once I complete 5 ladders for 5 rungs at my working weight, I would still do the following light day at 5 ladders for 3 rungs with my original working weight, right? Then on the heavy day, I would increase my weight but start with 3 ladders for 3 rungs.
I would rest and test, and let the results determine what comes next. After your last heavy day, take a few days off and test to see where you're at.A clarifying question on the ROP: once I complete 5 ladders for 5 rungs at my working weight, I would still do the following light day at 5 ladders for 3 rungs with my original working weight, right? Then on the heavy day, I would increase my weight but start with 3 ladders for 3 rungs.
I know what you mean. For me the cue is like keeping tension on a shield. I push it out and up, which keeps my forearm vertical and wrist straight while keeping tension against the bell.Heavy day today - hard work.
One cue I have noticed to help my pressing. I actively try and rotate my wrist forward, deliberately fighting the weight of the bell on the back of my wrist - not sure if I am making myself clear. I'm not actually bending the wrist but just the act of trying to apply that rotational force seems to activate my arm more, tighten up my shoulder and back and help with the press.
Anyone else noticed similar effects?
Yes. You take a few days off, and either try for a new 1RM, pressing a heavier bell than you could previously for a single, or a new "rep max", getting more reps from a bell you can already press. This is certainly mentioned in the book. You work up to 5 ladders to 5, then you test.Please excuse my stupidity but is there a specific test for the ROP as in once you can do ABC you've passed ? Possibly too early on a Sunday morning but I can't seem to work it out
Cheers
What @Steve Freides said is how you test at the end of each cycle. The final goal of ROP, and what the name "Rite of Passage " stands for, is to press half your bodyweight. So the idea is to cycle that way until you press half your bodyweight.Please excuse my stupidity but is there a specific test for the ROP as in once you can do ABC you've passed ? Possibly too early on a Sunday morning but I can't seem to work it out
Cheers