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Thread: RoP Questions

  1. #1
    MrCharlie is offline Member
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    Default RoP Questions

    What is the best way to test your MP progress in the RoP? ETK says 5 presses with the 'heavy bell' without actively pulling it down and you're ready to move up to the next bell. Does that mean 5 consecutive presses, without rest? Do I need to re-clean the bell in between each one?

    Also, when doing the ladders, is it acceptable to split up the rungs by taking breaks? For example, on the top rung of 5 reps, do they need to be completed consecutively, or could you do 3 reps, rest, and then finish?

    Thanks!

  2. #2
    danfaz is offline Senior Member
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    Yes, it's five consecutive reps, recleaning before each.

    If you "break up" rungs, then you are starting a new rung...

  3. #3
    MrCharlie is offline Member
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    Makes sense. Just wanted to make sure before I tested this weekend. Thanks for clarifying.

  4. #4
    ad5ly is offline Senior Member
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    Sounds like are beginning ETK. But I could be wrong. Did you do the Break-in-Plan and the PM? If so great. If not you should. I would also suggest you then re-read the book again because I think you may be confused about the program outline. When you begin RoP with a bell you successfully tested with - the ladder/rung scheme does not begin with you doing 5 laddders of 5 rungs. But maybe I did not understand your post question. Anyway it never hurts to re-read the book as there is alot of good stuff that is tucked away that is passed over on the first read through. I found out a few times that I was doing things wrong after I read the book on the 3rd and 4th read...Dennis

  5. #5
    schapm is offline Senior Member
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    Quote Originally Posted by ad5ly View Post
    Sounds like are beginning ETK. But I could be wrong. Did you do the Break-in-Plan and the PM? If so great. If not you should. I would also suggest you then re-read the book again because I think you may be confused about the program outline. When you begin RoP with a bell you successfully tested with - the ladder/rung scheme does not begin with you doing 5 laddders of 5 rungs. But maybe I did not understand your post question. Anyway it never hurts to re-read the book as there is alot of good stuff that is tucked away that is passed over on the first read through. I found out a few times that I was doing things wrong after I read the book on the 3rd and 4th read...Dennis
    My impression was that he was asking about the test day every few weeks. Great advice on reading the book again. I would guess I have read it cover to cover at least a dozen times.

  6. #6
    MrCharlie is offline Member
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    Thanks. Reading it again is always the best bet. I'm not new to ETK and I have completed the PM a couple times with a 24kg. I've never done a 'proper test day.' I'm just getting back to the RoP after crashing my mountain bike this summer and breaking my cheek & jaw. I looked like I went rounds with Mike Tyson. It was bad.

    When I was on the RoP before, I tried taking some shortcuts (smudging through reps, not always pulling it down, poor form etc). I paid the price. My progress stopped during the 20kg ladders and my left shoulder went wonky on me. Live and learn. The party is always right.

    Things are different this time. I really took my time going through the 16kg ladders. I did the pull ups this time and they really helped build a shelf to press from. I worked up to the 150 presses matched with 150 pull ups. On variety days, I focused on heavy TGU's, push ups, front squats / goblet squats and practiced some drills from Perfecting the Press with 2x12kg (CoG elevation / depression & band presses).

    So, the test went great today. The 20kg went up 10 times in each arm with ease. Movin' on up!!

  7. #7
    schapm is offline Senior Member
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    Nice! The program works if you do it as written. I think a lot of people skip the variety days and the pull-ups to their own detriment. Good job on your test, and I'm glad you are recovering from your crash.

  8. #8
    velocity is offline Member
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    Quote Originally Posted by danfaz View Post
    Yes, it's five consecutive reps, recleaning before each.

    If you "break up" rungs, then you are starting a new rung...
    My understanding is that breaking things up is not a detriment to strength building, only to the conditioning effect, but that is what the swings and snatches are for. The downside is that your workout will take longer.

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