Ho Ho Ho

Sorry Autrailia.

Monday I did my intor Medium Rite of Passage (ROP) with the 32 kg.
3 ladders of 2 rungs. I only cheated on 4 Left hand presses.
My middle ladder was a true ROP 2 rung ladder. (Two long cycle left hand presses baby!)

I'm waiting for my breakfast to settle before doing my HEAVY DAY!

Transition

I think I am pretty much done with the 24 kg Rite of Passage (ROP).
Today I played around with the 32 kg.

In the morning: Get up right, 1/2 get up left.

In the afternoon, I did 2 full ladders three rungs (of presses) on the right
and did 3 of about 8 attempts of presses on the left. (plus a couple push presses)

So now I either transition into program minimum with the 32kg or solidify my presses on the left with the 32kg

Lite Day Heavy Evening

Lite ROP day.
Should have really went for form on snatches, but mostly watched the clock.

At night I pressed the 32kg with my left again on about the 4th try.

About 1:6 tries tonight.

1/2 Heavy

Almost completed a full 5 Ladders of 5 Rungs.
It took an hour, and I needed to push press the last two rungs on the left side.

The 4th Ladder was the strongest!

I didn't have time for swings. I'll have to do them tonight

Press Test Failed

Espresso
* 1 shot

Tibetan 5
* 5 count

Get Ups
24kg right, left
32 kg right, left -- descent strongest (most controlled) to date w/32

Press
24kg rung ladder warmup
32kg right easy
32kg left popped but stalled
32kg left popped but stalled
32kg right easy
32kg left popped but stalled (right hand help) -- negative
32kg left popped but stalled (right hand help) -- negative

the 28kg Press on the Left was easy on Sunday, perhaps I should borrow a 28kg

Compromise

Last night my sinuses were pretty awful. I took a Benydryl so I wouldn't drown in my sleep.

That plus going to bed at 12:20 AM, I was still tired even sleeping in an hour.

Medium day:
Espresso:
* 1 shot

Tibetan 5:
5 count

Military Press:
24kg 5 ladders, 4 rungs -- even more compressed than last Thursday's Heavy Day

Swings: 30 sec On; 30 sec off
32 kg x 2 rounds
24 kg x 2 rounds

That was my compromise. Yesterday was snatch test day after all. I cut my swings short.

Snatch Test Variety Day

Not your typical variety day, but @ 150 pounds I came one short!
Left 22, Right 25 = 47

Last try on left was too pressed so a no count (would have been 23).
Last try on right flew out of hand.

ROP Lite

2nd Light Day

Espresso
*1 shot

Tibetan 5
* 7

Ladders
* 2 Rungs x 5

Snatches
24 kg 20 seconds ON; 40 secons Off; x 7
* 5 right, 2 left
* 7 left
* 8 right
* 7 left
* 8 right
* 7 left
* 8 right

Settling in on ROP

First, I warmed up with the Tibetan 5 @ 5

This was my 2nd Heavy Day at 24kg, 4 Rungs
My goal was to do all5 ladders of 4 rung in the morning.
I did it but it took 38 minutes. Thats plenty of recovery time.
I think the 4th ladder was the hardest.

On swings I did 30 sec ON, 30 sec. off.
32 kg x 3
24 kg x 4
Almost exactly 20 swings per 30 seconds.

Variety as Planed

I'm gaining weight! I am back up to 149 pounds
on a scale that is likely reporting light.

I may have to get the Bulldog to meet my weight ratio goals.

Espresso
* single shot

Tibetan 5
* 7 count

Get Ups
* 24 kg r
* 24 kg l
* 32 kg r
* 32 kg l

Juanda Situps
* 20

Arm Bar
* 24 kg r, l

ROP week 2

Yesterday at the Beach Dr Cheng was "Sick as a Dog".
Actually dogs usually aren't that sick.

He had Mateo and me coach two new guy at the swings.
One guy was realatively easy for me,
but the other had some fundamental movement issues
that I just could not begin to understand.
At least his swings started to look like swings.

Anyways, we ended the day with 10 4 plays on each arm.
(4 Play, swing, clean, high pull, snatch)
I chose descending ladders with the 24kg
4R, 4L, 3R, 3L, 2R, 2L, 1R, 1L
That's 80 reps without putting the bell down.


Today was Medium day
I've been starting my home work outs with the Tibetan 5,
at 5-7 reps for a warm up. (That is after my shot of espresso)

I stayed with Heavy target of 4 Rungs so today was 3 rungs.
I want to be able to compress my 5 Ladders of 4 Rungs into one workout.
We will see on Thursday.

I did notice that my "groove" for pressing was different today.
It may be from a hard workout yesterday, but the groove was more
forward today, and didn't rest against my rear range of motion.

For swings instead of doing 30 sec. Work, 30 sec. Rest with the 24 kg,
I used the 32 kg and did 22.5 sec Work, 37.5 sec. Rest with the 32 kg.
It's the same "work" in weight * secs. per min but more concentrated.
I also don't want to loose the power requirements of the swinging the 32 kg.

It turned out to be 14-15 swings per minute for 7 minutes. Or about 100 swings.
That is pretty medium (hard).

Tomorrow I plan to do Arm Bars and Get ups with the 32 kg.

1st ROP Heavy Day

I did 3 or 4 ladders of 4 Rungs this morning. (I lost count)
And did one more ladder of 4 at work.

5 minutes of swings at 40 sec work, and 20 rest.
That definately is a heavy pace for me.

I'm feeling good with the ROP. The enthusiasm is back,
and I'm feeling physically better. I wasn't pushing myself
hard enough just trying to press the 32kg.

The "groove" is ingraining in my press with the ladders.
There is something to be said about volume and skill.

Tomorrow I will do 7 minutes of 20 sec. work, 40 sec. rest.

ROP

I started the Right Of Passage (ROP) discribe in Enter the Kettlebell (ETK)
I kind of skipped ahead a few week.
Since I can short cycle Military Press (MP) the 24 kg over ten times on my weak arm,
yet I can't consistently MP the 32 with the weak arm, I thought it would be
a good idea to use a proven protocol.

I choose the rotation where a variety day falls on Sunday so that it fits with
Dr. Cheng's Beach class.

So Monday becomes a Medium day (ladders minus 1 rung). It was essentially a testing day,
as I underestimated the difficulty of the protocol. The first two ladders of 4 rungs were great.
I felt stronger each rund and each ladder. The third ladder was starting to tire me.
And the fourth ladder if *failed* the fourth rung on my left (weak) side. I may not have rested enough before the last rung, but I was not recovering as fast either.

For the swings I used a Java based internet timer.
I figured there is a natural rhythm based in pendulum length.
so to ballance hard, medium swings for a random number of minutes I would
ballance the ratio of work and rest in a minute.
Hard would be 40 sec work, 20 sec rest.
Medium 35 sec work, 25 sec rest.

Until I find my dice I am using 7 minutes.
The first five round were fun, mixing up numbers,
Low-Medium-High, etc.
The last two rounds were tough.
L-M-H became L-M-H-M-L and LLLLL

These swings also smoked me.
So what was supposed to be medium,
turned out to be Heavy.

• 5 Ladders of 3 Rungs is too low, but 4 rungs is too high
• 7 round of 35 sec work, 25 sec rest is tough.
• These should be the numbers for my Heavy days
• 3 ladders in the morning, one at work, one when I get back
• For Now, Medium: 30 work, 30 rest; Light: 20 work, 40 rest.