ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Snatches 10
TFU 1


Workout (16kg)

3 ladders of
Clean and press 1,2,3

Loaded carry(waiter.farmer) 4 length of garden and swap

Cool down

Stretch: Upper back, low lunge, high lunge, lunge with twist

My SI is complaining about this workout, as is my right elbow and left shoulder. Will chnage next week.

ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullovers 15
Kneeling press 10


Workout (13kg)

3 ladders of
Clean and press 1,2,3

GS 3x5


Swings 4x 1 minutes with 1 minutes fencing footwork

Cool down

Stretch: Upper back, low lunge, chest, hamstrings, calves

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullovers 15
Kneeling press 10
TGU 1 each side

Workout (12kg)

4 ladders of
Clean and press 1,2,3

Pullups 3x5


Farmers walk 4 lengths of garden 16Kg.

Cool down

Stretch: Upper back, low lunge, chest, pigeon, calves

Lowering the KP from rack seems to tweak my right elbow. I need to focus on keeping it tight.

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
TGU 1 each side

Workout (12kg)

3 ladders of
Cleand and press 1,2,3
GS 5

Snatches 5 minutes 15 seconds on, 15 off.

Cool down

Stretch: Upper back, low lunge, chest, hamstrings, splits.

ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
TGU 1 each side

Workout (12kg)

5 ladders of
Cleand and press 1,2,3
Front squat 3 (+3)

Swings 4x25x16kg

Basic tumbling

Cool down

Stretch: Upper back, low lunge

ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Kneeling press 2x8
Pushups 15
Situps 15
1H Swings 20

Workout (12kg)

5 ladders of
Cleand and press 1,2,3
Front squat 3 (+3)

Pullups 3x6

Cool down

Rehab: Egoscue e-cises 35 minutes

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Kneeling press 2x8
Pushups 15
Situps 15
1H Swings 20

Workout (12kg)

3 ladders of
Cleand and press 1,2,3

Front squat  3x3,2,1

Pullups 3x5

Cool down

Rehab: Egoscue e-cises 35 minutes

Mini ROP Dcc 2011 Workout 6

15:00 Home

Warmup

5 ladders

Clean and press 1,2,3x20
Pullups 5

Snatches 15/15 20Kg.


Stretch.
Rehab knee and AT.

Mini ROP Dcc 2011 Workout 5

14:00 Home

Warmup

4 ladders

Clean and press 1,2,3x20
Pullups 5

Swings 5 minutes 20x20 on the minute


Stretch.

Mini ROP Dcc 2011 Workout 4

14:00 Home

Warmup

3 ladders

Clean and press 1,2,3x20
Pullups 5

Snatches 3x5x20 (each side)

Run 1K and then stairs

Stretch: Hip flexors, hamstrings, groin,calves
Rehab: heel drops

Mini ROP Dcc 2011 Workout 3

14:00 Home

Warmup

4 ladders

Clean and press 1,2,3x20
Pullups 5

Swings 5 minutes 20x20 on the minute

Stretch: Hip flexors, hamstrings, groin.

Mini ROP Dec 20011; Workout 2.

19:00 Home

Warmup

3 ladders

Clean and press 1,2,3x20
Pullups 5

Swings (hand to hand) 75x20

Stretch: Hip flexors, hamstrings, groin.
Rehab: Heel drops

Mini ROP Dec 20011; Workout 1

19:00 Home

Warmup

3 ladders

Clean and press 1,2,3x20
Pullups 5

Snatches 5,4..1x16.

Stretch: Hamstrings.

ROP. A review.

I followed Right of Passage routine for the Summer months. I think it's an excellent off-season program for someone like me with minimal  equipmenet.  My thoughts.

• Very good for conditioning.
• Has a nice "bodybuilding" side effect due to the high volume.
• Excellent for drilling technique again due to high reps.
• Tough on the shoulders. My old injuries didn't like the volume of pressing and pulling.
• No real benefit from from the pullups other than the ability to do lots of pullups.
• Time consuming as the ladders build.

I would follow the ROP again but with these changes.

• Make the light and medium days shorter. Leaver Saturday as the heavier day when I've more time.
• Reduce pullups to one weighted set at the end of each ladder.

This should retain the conditioning benefits while reducing total time and get some better strength results from the pulups.

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5 (75)

Short break to feed children.

KB swings for 6 minutes. 25 x 16 Kg, 10 seconds rest.

Stretch

This was my final ROP workout.

19:00 Home

Warmup

SS
KB Clean and press 2x10x16Kg
Pullups 2x10

SS

KB Goblet squat 1,2..10 x 16 Kg
KB Swing 10,9...1 x 16 KG

Stretch

I needed a change of pace from the ROP. Still feeling a little run down with a summer cold.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Inverted Rows 1,2,3,4,5 16Kg.

Snatches for 6 minutes 10 reps 1 minute rest in between (60)

Stretch.

Strange session. I finally "got it" with C&P on my left side but snatches on my left which are usually good were terrible. I wanted to clean rather than snatch. may have been a little reprogramming.

Overall I'm feeling a little tired and run down. The root canal dentistry I had done took a little out of me and I also have a head cold. I have three workouts left in my ROP routine and then I'm taking a week off.

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5* (65)

Stretch

Only did the 5 reps on first two and final sets.

KB swing 16 Kg for 4 minutes
15 right, 15 left 20 two handed then 10 seconds rest.

Stretch

19:00 Home

SMR
Warm up.

4 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5* (45)

*5 on first ladder only

KB Swings 5 minutes on the minute. 25 x 16Kg
Stretch

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
KB Rows 1,2,3,4,5 16Kg.

Snatches 15,10,5

Stretch.

I did the workout in a very relaxed, almost detached, style and it all flowed so much better, especially the snatches. I did tear my first callus but not serious enough to affect my workout.