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.