ROP week 3 light day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg CL&MP: 5(1,2,3)
ring pull-up: 5(1,2,3)

16kg SN x 6 min.: 3x10/10, 5/5 = 70 total

31 min. total

ROP week 2 off day

6 x 30 sec. sprints with 2-3 in between

ROP week 2 - hard day

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5

16kg CL&MP: 4(1,2,3)
ring pull-up: 4(1,2,3)

16kg SW x 6 min.: 3(10/10) 2(10/10) 2(10/10) 10/10 5/5 = 170 total 28/min.

ROP week 2 - variety day

3 rds.

ring dips x3
32kg high pull x5/5
32kg THFS x5
24kg SW x5/5
12lb. shot alt. grip x5/5

ROP week 2 med. day - 10/4/06

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg CL&MP: 4(1,2,3)
ring pullup: 4(1,2,3)

16 kg SW x 8 min.: 25/25, (2x10/10), 2(10/10,5/5), (5/5,5/5) = 170 total

ROP week 2 - variety day

24kg WM: 3x3/3
ring dip: 3x3
80# SB CL+PP: 3x2
12lb. shot alt. grip toss: 3x5/5

12 min.

ROP week 2 - light day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg C&MP: 4(1,2,3)
ring pullup: 4(1,2,3)

16kg SN x 7 min.: 4x10/10, 5/5 = 90 total

26 min. very little rest between sets

ROP week 1 - heavy day

wu:
24kg figure 8 to hold: 3x5/5
hindu push-up: 3x5

16kg CL&MP: 3(1,2,3)
ring pull-up: 3(1,2,3)

16kg SW x 4 min.: 25/25, 15/15, 15/15, 5/1

29 min. total

ROP week 1 - variety day

ring dip: 3x3
24kg WM: 3x2/2
32kg DL (with light band): 3x3/3

ROP week 1 - med. day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5

16kg C&MP: 3x(1,2,3)
ring pullup: 3x(1,2,3)

16kg SW x 6 min.: 20/20, 2x15/15, 2x10/10 = 140 total

I was extremely tired today. did not get good sleep!

23 min. total

ROP week 1 variety day

ring dips x3
65# SB shouldering x3/3
65# SB high pull x5
80# SB FS x5

did 4 rds.

ROP week 1 - light day - revised

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5

16kg C&MP: 3x(1,2,3,)
pullup: 3x(1,2,3)

revised my workout using ETK Workbook. sticking with the 16kg bell for SN & SW. i was doing doubles, but am going back to singles. i really want to build up to the 24kg bell.

21:56

Rest day

30 sec. all out sprint x 6 over 20 min.

ETK light day

WU:
24kg fig. 8 to hold: 3x5/5
hindu squats: 3x5

16kg C&P: 5x1
ring pull-up: 5x1

24kg SW x 11 min.: 11x5/5

that wraps up the first week of ETK. the snatches were not good on the heavy day, but that is why we practice.

Rest day

jogged 1.5 miles - 12:50:92

ETK week 1 variety day

ring dip: 3x(1,2) mini band assist
80# SB shoulder + SQ: 3x(1,2)

after each round of ladders
50# SB shoulder jog: 3x100m/100m

ETK week 1 heavy day

wu:
24kg fig. 8 to hold: 3x5/5
hindu push-up: 3x5/5

16kg C&P: 5x(1,2,3)
ring pull-up: 5x(1,2,3)

24kg SN: 2x5/5, 2x3/3 = 32 total

24 min. overall

ETK week 1 variety day

24kg WM: 3x(1,2)
ring dips: 3x(1,2) a little assist from foot
50# SB shoulder + SQ: 3x(1,2)
200m jog between each ladder

ROP week 1 med. day

warm up:
24kg fig. 8 to hold: 3x5/5
hindu push-ups: 3x5

16kg dbl. C&P: 5x(1,2)
ring pull-up: 5x(1,2)
24kg SW x 5min.: 5x7/7

22 min. total

Press on

24kg fig. 8 to hold: 3x8/8
ring pull-ups: 3x8
ring dips: 3x8 (mini band assist)
32kg suitcase deadlift: 3x8/8
16kg dbl. long cycle: 3x8
400m run: x3

30 min. total