Stefan Olsson
Level 4 Valued Member
If you are hesitant about The volume in Rop I would suggest Upper Body Blast which can be found in @Geoff Neupert book Kettlebell Express (If I remember correctly)
Strict pressesIs that Cleaning and pressing 10l 10 R or MP?
Week | Monday (Heavy) | Wednesday (Light) | Friday (Medium) | Weekly Total |
1 | 18 Reps: 3 x (1,2,3) | 18 Reps: 3 x (1,2,3) | 18 Reps: 3 x (1,2,3) | 54 Reps each side |
2 | 24 Reps: 4 x (1,2,3) | 24 Reps: 4 x (1,2,3) | 24 Reps: 4 x (1,2,3) | 72 Reps each side |
3 | 30 Reps: 5 x (1,2,3) | 5 Reps: 5 x (1) | 15 Reps: 5 x (1,2) | 50 Reps each side |
4 | 34 Reps: 1 x (1,2,3,4); 4 x (1,2,3) | 15 Reps: 5 x (1,2) | 30 Reps: 5 x (1,2,3) | 79 Reps each side |
5 | 38 Reps: 2 x (1,2,3,4); 3 x (1,2,3) | 15 Reps: 5 x (1,2) | 30 Reps: 5 x (1,2,3) | 83 Reps each side |
6 | 42 Reps: 3 x (1,2,3,4); 2 x (1,2,3) | 15 Reps: 5 x (1,2) | 30 Reps: 5 x (1,2,3) | 87 Reps each side |
7 | 46 Reps: 4 x (1,2,3,4); 1 x (1,2,3) | 15 Reps: 5 x (1,2) | 30 Reps: 5 x (1,2,3) | 91 Reps each side |
8 | 50 Reps: 5 x (1,2,3,4) | 15 Reps: 5 x (1,2) | 30 Reps: 5 x (1,2,3) | 95 Reps each side |
9 | 55 Reps: 1 x (1,2,3,4,5); 4 x (1,2,3,4) | 30 Reps: 5 x (1,2,3) | 50 Reps: 5 x (1,2,3,4) | 135 Reps each side |
10 | 60 Reps: 2 x (1,2,3,4,5); 3 x (1,2,3,4) | 30 Reps: 5 x (1,2,3) | 50 Reps: 5 x (1,2,3,4) | 140 Reps each side |
11 | 65 Reps: 3 x (1,2,3,4,5); 2 x (1,2,3,4) | 30 Reps: 5 x (1,2,3) | 50 Reps: 5 x (1,2,3,4) | 145 Reps each side |
12 | 70 Reps: 4 x (1,2,3,4,5); 1 x (1,2,3,4) | 30 Reps: 5 x (1,2,3) | 50 Reps: 5 x (1,2,3,4) | 150 Reps each side |
13 | 75 Reps: 5 x (1,2,3,4, 5) | Off | Test next KB size | 75 Reps |
I think week 1 should beLong time reader but my first post here at SF.
I'm have just commenced RoP and would appreciate if you could confirm if my understanding of the program is correct as set out in my table below.
Thanks in advance!
Week Monday (Heavy) Wednesday (Light) Friday (Medium) Weekly Total 118 Reps: 3 x (1,2,3) 18 Reps: 3 x (1,2,3) 18 Reps: 3 x (1,2,3) 54 Reps each side 224 Reps: 4 x (1,2,3) 24 Reps: 4 x (1,2,3) 24 Reps: 4 x (1,2,3) 72 Reps each side 330 Reps: 5 x (1,2,3) 5 Reps: 5 x (1) 15 Reps: 5 x (1,2) 50 Reps each side 434 Reps: 1 x (1,2,3,4); 4 x (1,2,3) 15 Reps: 5 x (1,2) 30 Reps: 5 x (1,2,3) 79 Reps each side 538 Reps: 2 x (1,2,3,4); 3 x (1,2,3) 15 Reps: 5 x (1,2) 30 Reps: 5 x (1,2,3) 83 Reps each side 642 Reps: 3 x (1,2,3,4); 2 x (1,2,3) 15 Reps: 5 x (1,2) 30 Reps: 5 x (1,2,3) 87 Reps each side 746 Reps: 4 x (1,2,3,4); 1 x (1,2,3) 15 Reps: 5 x (1,2) 30 Reps: 5 x (1,2,3) 91 Reps each side 850 Reps: 5 x (1,2,3,4) 15 Reps: 5 x (1,2) 30 Reps: 5 x (1,2,3) 95 Reps each side 955 Reps: 1 x (1,2,3,4,5); 4 x (1,2,3,4) 30 Reps: 5 x (1,2,3) 50 Reps: 5 x (1,2,3,4) 135 Reps each side 1060 Reps: 2 x (1,2,3,4,5); 3 x (1,2,3,4) 30 Reps: 5 x (1,2,3) 50 Reps: 5 x (1,2,3,4) 140 Reps each side 1165 Reps: 3 x (1,2,3,4,5); 2 x (1,2,3,4) 30 Reps: 5 x (1,2,3) 50 Reps: 5 x (1,2,3,4) 145 Reps each side 1270 Reps: 4 x (1,2,3,4,5); 1 x (1,2,3,4) 30 Reps: 5 x (1,2,3) 50 Reps: 5 x (1,2,3,4) 150 Reps each side 1375 Reps: 5 x (1,2,3,4, 5) Off Test next KB size 75 Reps
I haven’t done much in the SF universe but this program was one that I genuinely looked forward to every day.Just thought I’d revive this thread, as I started the rop today. Rop is probably my favourite program I’ve ever done, but it’s been over ten years since I’ve given it a decent go. I’m interested to see how my 41yr old joints make out. Im optimistic.
Started with the lowly 20kg today for 1,2,3(3)
C&p with chin-ups finished with 2hand swings. I went pretty easy, as this was the first time in a while doing anything like this. So far so good.
I plan to do this by the book as best I can with the only extras on variety day 2, if I do any.
I haven’t done much of SF either, other than rop.I haven’t done much in the SF universe but this program was one that I genuinely looked forward to every day.
If you look on Amazon you can get a callus file. Looks like pvc with sandpaper wrapped on it. Pretty nice when they get to the size that they’re gonna tear. Just file them down a little. After a few weeks of that mine just kind of stopped being a nuisance and I didn’t have to keep filing them.Im on week 10 with 20kgs.. Otherwise doing good but my hands are starting to get really sore with the long workouts. Skin is ripping a bit but i think ill survive the rest of the program. First time doing it and really liking it. After this ill return to do timed Simple and then perhaps 24kg RoP. Atm i cant traing bjj but in a month i can make a comeback to tatami. Dont know how well this goes with heavy grappling.
The way I usually deal with calluses is to scrape them with a dull knife after a shower.If you look on Amazon you can get a callus file. Looks like pvc with sandpaper wrapped on it. Pretty nice when they get to the size that they’re gonna tear. Just file them down a little. After a few weeks of that mine just kind of stopped being a nuisance and I didn’t have to keep filing them.
I wasn't aware of mistakes like this in the book. I'm also not aware that anything but the first edition of the book is out there.Maybe I have an old copy of ETK But there are some mistakes I guess.