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Thread: Rop!

  1. #1
    CaptAmerica57 is offline Member
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    Default Rop!

    I start my ROP workouts tomorrow! I can't wait to get after it.

  2. #2
    Spikeman1444 is offline Senior Member
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    Good luck! Just remember the stick to the program! The program will provide results if your provide the effort and time!

  3. #3
    CaptAmerica57 is offline Member
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    Thanks Spike, I will stick to it for sure.

  4. #4
    CaptAmerica57 is offline Member
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    So I just finished for today and I feel like I could have done more.... Today was my light day I used a 40lb kettlebell (tried using a 50lb but I have a bad shoulder). I did my C&P ladder 3x(1,2,3) like the book says took a break then decided to bang out my snatches. I rolled my dice and got a 6, set the timer and got going, once again using the 40lb. I ended up snatching 75 times in 6 minutes. I have never worked out in this fashion so I guess that is why I feel like I could have done more?

  5. #5
    ad5ly is offline Senior Member
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    It was a light day. You did what a light day calls for. Sometimes you need friends to pull you away from the kettlebell on a light day when you feel like you can just keep going. A big part of the ETK program is the idea that you must have variance of the load/volume throughout the week. "Waving the load". In short don't make your light/medium/heavy days anything more than what the plan is designed for. I have sinned greatly in the past in doing more than what I should have and have had serious setbacks as a result..Dennis

  6. #6
    ad5ly is offline Senior Member
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    I forgot to mention that if today was your 1st light day - you should have performed 3(1) - three singles - on your MPs. - You actually did a "heavy day" on your 1st light day. Make sure you understand the program format before you continue..Dennis

  7. #7
    Spikeman1444 is offline Senior Member
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    +1 to what Dennis said. I've also have done far to much on variety days and light days. I know it's tough because you don't feel "smoked". The point of the light, medium and variety days is to leave some gas in the tank for when you do need to use that strength. Train for results, not to get smoked. Congratulations on completing your first workout!

  8. #8
    ad5ly is offline Senior Member
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    Captain America,

    Just consider today as the "Heavy Day". Wed will be your Light Day(3(1). And Friday will be your Medium Day. H-L-M...Dennis

  9. #9
    CaptAmerica57 is offline Member
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    I just looked through the workout again and you are absolutley right, I did a heavy C&P day with snatches when I should have done the 3X(1) with the snatches today. By doing my "light" day and stopping instead of continuing to go it honestly makes me want to hit my KB again. I am excited for my next workout. Should I snatch or swing on wednesday since I am changing this to a heavy day since that is what it actually was? Again thanks for the help and motivation.

  10. #10
    ad5ly is offline Senior Member
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    On Wed (your Light Day) do snatches. Forget about today (its allready history). Even tho you did them today on your "Heavy Day" by mistake, set things right on Wed and you will be back on track/program.

    Mon Hvy Day - swings
    Wed Light Day - snatches
    Fri Med Day - swings

    Dennis

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