Monday, June 23, 2008

ROP 2.0

I've come up with what I call "ROP 2.0," or the "Right of Passage, 2.0"

The original ROP in ETK is essentially single arm C+P ladders and Snatches. The 2.0 version is done with Double Clean and Press and Pistols and Snatches: C+P & Pistols one day, Snatches the next. The original called for 3 C+P workouts per week, L, M, H, (not in that order.) The 2.0 calls for them 2x week--L and H. The goal is still the same: 75 reps from 5 ladders of 1-5 reps on not only the C+P, but also the Pistol

For me, my goal is to achieve this with 2x48kg KBs on the C+P for 75 reps and 48kg on the Pistol for 75 reps. Lofty goals, but I've got to start somewhere.

The thing that makes this particularly nasty for me is that I am pairing the C+P and the Pistols. This takes a lot out of me. I'm giving myself approximately 60s between each pair. Tough.

I bought a pair of 36kg's for home. The 40kg's are light for low intensity work, but I wanted to hit some volume work and push up my work capacity, so I bought these.

I tried this workout tonight. It's been awhile since I've done Pistols, so they didn't go as well as I wanted them to.

Here's how the whole thing went down:

A1. Double C+P, 2x36kg: 1,2,3/1,2,3/1,2,3; NL=18. Felt very easy, but trying to match the sets and reps with the Pistols using the same weight--this may change.

A2. Pistols, L, R, 1x36kg: 1,2,3/1,2,3/1; NL = 13+13. Left psoas bothering me, so stopped it here.

This was harder than it should be due to my slothfulness in training since I tweaked my hip in April training for that meet. I'm out of shape and this workout proved that point.

This should be good. Perhaps I'll achieve my goals by the end of December and my 36th birthday. Something to shoot for.

Oh yeah, since I still am "jones-ing" for Olympic lifting, I'm going to hit that once a week for now on the weekends. That way I'll get to see the transfer of strength from the KB exercise to my sport of choice. Should be good, especially all those pistols. It is also my reward: No KB work, no Oly. We'll see how this works out.


Blogger Mike T Nelson said...

Thanks for the update Geoff!

Wow, that is a lot of upcoming time with the Beast!!

Off to do some Z Health and KBs outside myself.

Rock on
Mike N

5:21 PM  
Blogger 4 Ranges, RKC said...

Hey Geoff:

This is Rolando. You helped me with the C&J this past weeked at the RKC Level 2.

ROP 2.0 looks great! I'm in the process of starting a new cycle, and this looks very very appetizing.

I'll be reading your blogs to see how things go.


10:55 PM  
Blogger Franz Snideman said...

Happy 4th of July Geoff!!!

3:57 PM  

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