ROP week 4 off day

jogged 13 min. walked 8 min.

ROP week 4 test day

wu:
24kg fig. 8 to hold: 3x5/5
hindu pushup: 3x5
16kg C&P: 3x1/1
24kg loaded clean: 3x1/1

24kg C&MP: 5 left, 2 right
16kg SN x 10 min.: 190 total

ROP week 4 - light day

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

16kg CL&MP: 5(1,2,3)
ring pullup: 5(1,2,3)

16kg SN x 8 min.: 6x10/10 = 120 total

34 min. total

ROP week 3 heavy day

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

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

16 SW x 5 min.: (25/25,15/15)(10/10,10/10) 10/10, 5/5 = 150 total 30/min.

28 min. total

ROP week 3 - med. day

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

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

16kg SW x 7 min.: 2x25/25, 20/20, 15/15 = 170 total

32 min. total

ROP week 3 - variety day

24kg WM: 3x3/3
ring dips: 3x3
80# SB PP: 3x3
12lb. shot alt. grip: 3x10/10

12 min.

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