Once November comes around, I am going to start the ROP with a 20kg bell and perhaps mix things up from time to time with a 24kg bell.
ROP Week 2: 11/7/09 -- 11/12/09
Posted 11-12-2009 at 04:59 PM by JeffC
11/7/Saturday: C&P 5L, 3Lx4R, 2Lx3R, 1st R w/24kg, rest with 20kg. No pullups. Sw: 9Min, 30:30 mostly 2 handed, 180 reps total.
11/9/Monday: C&P 5L x 2R, 20kg. Sn: 7Min, 30:30 7 reps.
11/10/Tuesday: sandbag circuit x 3: RB deadlift at 100lb 3 Bearhug goodmornings; RB deadlift and 100lb 3 shoulder squats; 5 ab wheel rollout; getup shoulder 70lb 1L, 1R; floor press 70lb x 3, reverse lunge 50lb 5L, 5R.
11/11/Wednesday: Getups 5Min alternating, 20kg, SW 8Min, 30:30, 15/set.
11/12/Thursday, light stretching rest.
Observation: lots of elbow exercises, practice cleans, do a few presses, elbow feels better but will take it easy on pullups and presses for awhile and do nothing that hurts.
11/9/Monday: C&P 5L x 2R, 20kg. Sn: 7Min, 30:30 7 reps.
11/10/Tuesday: sandbag circuit x 3: RB deadlift at 100lb 3 Bearhug goodmornings; RB deadlift and 100lb 3 shoulder squats; 5 ab wheel rollout; getup shoulder 70lb 1L, 1R; floor press 70lb x 3, reverse lunge 50lb 5L, 5R.
11/11/Wednesday: Getups 5Min alternating, 20kg, SW 8Min, 30:30, 15/set.
11/12/Thursday, light stretching rest.
Observation: lots of elbow exercises, practice cleans, do a few presses, elbow feels better but will take it easy on pullups and presses for awhile and do nothing that hurts.
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