Week 14, Day 3

ROP (L)

Half Get-Up 24kg x 2/2
Windmill 24kg x 4/4
Pushup Position Plank, One Arm/One Leg x 1/1

Front Squat 20kg’s x 5, 4, 3, 3, 2

A CP 24kg x (1) x 8

B Snatch 24kg x 60/5:35mins
(5/5) every min x 6

C Pullups 3 x 4
5mins rest between sets

Week 14, Day 1

ROP (H)

Half Get-Up 24kg x 3/3
Windmill 24kg x 3/3

Front Squat 20kg’s x 5, 4, 3, 2, 2

A CP 24kg x (1,2,3) x 4

B Sw 32kg x 140/6:40mins
(10/10) every min x 6
(5/5) x 2

Grip was fatiguing heavily on last set

Week 13, Day 6

LSD – Walk/Jog, 90:30 total @ 138 Avg. HR (A)

Lap 1- 20:59
Lap 2- 22:49
Lap 3- 23:19
Lap 4- 23:22

Despite minimal sleep still felt great during the session, and I feel I finished stronger than I had started.

Week 13, Day 5

ROP (M)

Half Get-Up  24kg x 4/4
Windmill 20kg x 3/3

Front Squat 20kg’s x 5, 4, 3, 2, 1

A CP 24kg x (1,2) x 5

B Swing 32kg x 100/6:55mins
(10/10) x 2, 1, 1, 1

Week 13, Day 4

ROP (V)

Morning Weighted Recharge

Perform as a circuit, meaning one exercise after the other, with little or no rest.
All lifts are performed with a single 16kg kettlebell

Deadlift x 5 > Swings x 5 > Goblet Squat x 5 > One-leg Deadlift x 3/3 > Suitcase Deadlift x 3/3
Rest briefly
RKC Arm Bar > Floor Press > Half-kneeling Press > Turkish Get-up > Bent Press x 3 each side

Downward Dog into Cobra
V-Sit and 16kg press x 3/3

Week 13, Day 3

ROP (L)

Half Get-Up 24kg x 3/3

Front Squat 20kg’s x 4, 4, 3, 2, 1

A CP 24kg x (1) x 6

B Snatch 24kg x 40/5:00mins
(5/5) x 1 x 4

Average set length for 5/5 is 35sec. Doing ok so far but that time needs to come down to 25sec or so.

C Pullups 3 x 4
5mins rest between sets

This was the perfect session- I felt I had worked hard enough without pushing too hard. I’d rate it as a 70% effort. I could repeat this any day, any time.

Remember, moderation and consistency over intensity.

Week 13, Day 1

ROP (H)

HGU 24kg x 4/4
TGU 32kg x 1/1

Front Squat 20kg’s x 4, 3, 2, 2, 1

A CP 24kg x (1,2,3) x 3

B SW 32kg x 140/9:40mins
(10/10) every 1:30

C Pullups 5 x 4

I’ve started ROP with the 24kg after testing successfully the previous week. I have also dropped the Fighter Pullup Program in favour of working up in volume with 2/3 of my max pullup score.