RoP - light day

buy in:

• 10 halos (12kg)
• 10 squats
• 10 pushups

WOD:

• 1X3 c&p with pullups (14kg)
• 4X3 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 6 minutes
• Pyramid as follows:
• 1st round: 1l/1r, 2l/2r, 3l/3r, 4l/4r,5l/5r
• 1 minute rest
• 2nd round: 1l/1r, 2l/2r, 3l/3r, 4l/4r
• 30  seconds rest
• 3rd round: 1l/1r, 2l/2r, 3l - gymboss beeped but I finished up with 3r

NOTES:
c&p
* rested 2 minutes after the first 2 ladders, 3 minutes rest after the 3rd and 4th ladder
* rested 1 minute between 2nd and 3rd rung in the 5th ladder
Snatches
* Really happy with my form today!!
* 62 snatches with the 16kg in 6 minutes

RoP - HEAVY DAY

HEAVY

buy in:

• 2 rounds
• 10 halos (8kg)
• 10 squats
• 10 pushups

WOD:

• 5X3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg & 16kg)
• 9 minutes
• 45 seconds on/ 15 seconds off
• as follows:
• 1st round  - 2 handed 20kg
• rest of rounds alternated arms each round -16kg

NOTES:
c&p
* rested 3 minutes between 1-4 ladders, rested 3.5 minutes after the 4th ladder
* ladders 3-5 rested 1 minute between 5 rungs and 7 rungs
* form looked GREAT! 
*I had no banging of my forearms on the clean and good tension on the press =)
Swings
* knew I didn't have it this morning to do 9 minutes of 45/15 with the 20kg so I just did one round of that
* 9 minutes is tough - made it through by the skin of my teeth!!!!

* whole workout took exactly an hour! I was surprised since I rested so much during the c&p's and rested a full 5 minutes before I started the swings! I think doing the 3,5,7 is faster for the heavy day - and I like it better!

RoP - variety day

NJCF
Kettlebell and Body weight 300

buy in:

• jumprope (white manila 2#)
• 2 minutes straight

WOD:
The Kettlebell and Body weight 300
Go through this one time using one kettlebell (I used the 12kg)

Complete all reps on one side before moving on the other side on the kettlebell movements.


Perform in this order

• 25 v- sits (subbed kte's)
• 25 kettlebell snatches on each arm
• 25 push ups
• 50 kettlebell swings
• 50 squat thrusts
• 25 kettlebell clean and press on each arm
• 50 mountain climbers (each leg)

cash out:

• 3X5 goblet squats (16kg)

NOTES:
* good workout - took about 20 minutes
* squat thrusts were the hardest!!

RoP - moderate day

afternoon workout

buy in:

• 2 rounds
• 20 DARCY swings (16kg)
• 10 pushups

WOD:

• 5X4 C&P with pullups (14kg & 16kg)
• as follows:
• ladder 1: all 14kg (since I also use this as a warm up set)
• ladders 2-5: 
• 1-3 rungs: 16kg
• 4th rung: 14kg

cash out:

• Swings (20kg)
• 3 minutes
• 30 seconds on/ 30 seconds off
• 2 handed

....and then for fun:

• Swings (16kg)
• 3 minutes
• 30 seconds on/ 30 seconds off
• DARCY Swings

NOTES:
C&P
** very happy to see I am getting back to using the 16kg!
** cleans looked good =)
** felt the first 2 ladders were moving fast, so I made myself rest 3 minutes between  the rest of the rounds. (rested 2 minutes after the first round)
Swings
** FUN!- its always fun when its less than 5 minutes ;)
** consistently swung 18 swings per 30 seconds - 108 swings today.

RoP - variety day

from NJCF:
one-kettlebell-body-weight-metabolic workout 

Buy in:

• TGU
• 12 kg
• 3l/3r

WOD:

Perform each movement for 30 seconds...

Move from one to the next without stopping....

Rest for 1:30 and repeat 5 more times!

• kettlebell swings
• mountain climbers
• Kettlebell high pulls
• Burpees
• Kettlebell Thrusters
• Jumping jacks  (subbed jumprope)

cash out:

• 2X10 kte's

NOTES:
* fun workout. definite do again!
* I used a 12kg bell

RoP - light day

buy in:

• 2 rounds
• 10 halos (8kg)
• 10 wall squats
• 10 pushups

WOD:

• 5X3 c&p with pullups (14kg & 16kg)

cash out:

• Snatches (16kg)
• 9 minutes
• 1 round: 1l/1r, 2l/2r, 3l/3r, 4l/4r, 5l/5r
• 4 rounds: 1l/1r, 2l.2r, 3l/3r
• 1 minute or less rest between rounds

NOTES:
c&p
* 1 clean and multiple military presses from the shoulder (page 137 ETK)
* 1st clean and press with the 16kg - the rest with the 14kg
* 2 minute rest between rounds
Snatches:
* did the pyramid just for fun =)
* most snatches were really  good form - 1 or 2 banged my forearm

RoP - HEAVY DAY

heavy 

buy in:

• 2 rounds
• 10 halos (8kg)
• 10 wall squats
• 10 pushups

WOD

• 5X3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg)
• dice roll 2 minutes
• 30 seconds on/ 30 seconds off

• felt good, so I did it again (2 minutes) ;)

NOTES:
c&p:
* started off wanting to use the 16kg for the first rung, but could only knock out 2 c&p and knew I would hit failure, so I just used the 14kg all the way through.
* using the 14kg was definitely challenging. especially doing 7 c&p in a row
* clean form spot on today =)
* took a 1 minute rest in ladders 4&5 before I started the 7 rungs of c&p
* rested 3 full minutes between ladders
Swings
* since it's heavy day, I used the 20kg
* all swings 2 handed

RoP - variety day

snatch practice

buy in:

• tgu
• 12 kg
• 5l/5r

WOD:

• Snatches (16kg)
• 6 minutes
• at the top of the minute:
• 5r/5l

• wait 5 minutes and repeat

cash out:

• 3X5 goblet squats (16kg)

Notes:
*snatch practice went well. most were done correctly. took me till the 3rd round to find my groove.
*holding the kb too tight in my right hand
*left side much better form than the right!!! I seem to think about it less, and it flows better.
* felt at the end of 6 minutes, I was just getting it right, so I rested and started again =)

RoP - moderate day

buy in:

• 1 round
• 10 halos (8kg)
• 10 wall squats
• 10 push ups

WOD:

• 5X4 c&p with pullups (14kg & 16kg)

cash out:

• Swings (16kg)
• alternating arms each round
• 30 seconds work/ 30 seconds rest
• 8 minutes

NOTES:
c*p
* clean is improving! MUCH less banging of the forearms today =)
* since I use the first ladder as a warm up I used the 14kg only 
* all the rest of the ladders I did as follows:

• 1st rung - 16kg
• 2nd rung - 16kg
• 3rd & 4th rung - 14kg

* much better practice this way and NO PUSH PRESSES! =)
* rested 2 minutes between ladders 1 and 2 - rested 3 minutes between ladders 3 and 4
Swings
* very happy with form!
* averaged 18 swings per 30 seconds 
* only did one arm swings today- just for fun =)

RoP - variety day

Swing practice

buy in:

• tgu
• 12kg
• 3l/3r

WOD:

• Swings (16kg)
• 10 minutes
• Single arm swings
• alternating left/right on the minute:
• 15 swings
• 50 jumprope

cash out:

• 5X5 goblet squat (14kg)
• push ups as follows:
• 10 military
• 10 wide
• 10 diamond

NOTES:
Swings
* felt good.
* worked out to 30 sec. swings/ 30 seconds jumprope
* jumprope just happened to work out to 50 on the first round, so I kept the pace throughout

RoP - light day

light day

buy in:

• 2 rounds
• 10 halos (8kg)
• 10 wall squats

WOD:

• 5X3 long c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 10 minutes
• at the top of the minute: 
• 5l/ 5r

NOTES:
C&P
* working on the long clean, most went well, but my press is much harder now with the 16kg-
* with the 16kg- had a few pp's
* dropped to the 30#kb for the 4th and 5th ladder - much better clean and press
Snatches
* went well =)
* really worked on my back swing and the points discussed with Mike the RKC
* still not 100% but getting there!
* 2 rounds I did 3l/3r
* after the 5l/5r - only 20 seconds left till the next round


Overall practice went well. I am still confused what size kb to use for my c&p.

RoP - Heavy Day

heavy day

buy in:

• dislocates/rotational dislocates
• 10 pushups
• 10 wall squats

WOD:

• Clean and Press with pullups (16kg)
• 1X3,5
• 2X3

cash out:

• Swings (16kg)
• 10 minutes
• 15 swings at the top of each minute

2nd cash out:

• practice snatch (16kg)
• 3X3

NOTES:
c&p
* doing the long clean and press really changed everything for me.
* had a really hard time with the clean and banging my arms,  and with the press.....
* tried to focus on all the key points from the RKC instructor yesterday: thumb back, good back swing, feet under armpits, etc. 
* 4 push presses 
Swings
* they were okay. I really tried to work on the back swing
* again tried to keep my feet under armpits, not too far apart
* swings worked out to about :30 seconds on/ :30 seconds off
* did a lot of one arm swings - 
* wasn't sure what bell to use, but I used the 16kg yesterday, so I went with that. 
* Will probably stick with the 16kg for a while till I feel I've nailed the form.
* felt it more in my abs yesterday with the RKC instructor
Snatch
* just wanted to practice what I learned yesterday so it stays in my head.
* went well - had a few really good ones. - only one as good as yesterday though
* took the bell outside - that way I wouldn't care if I dropped it
* tried to focus again on all the key points.

Overall, I think I was "focusing" too much today. Not a great practice, and I kept comparing my form to yesterday.  Also, the fact that I did do work yesterday may have influenced my workout today. I usually rest before my heavy day.  Decided going back to week 1 of RoP may be best and less pressure on me. This way I can just concentrate on form and not worry about the heavy day.

RoP - variety day

RoP - special drill day

buy in:

• jumprope (white manila) nonstop
• to the entire song Voodoo by Godsmack (great song)
• 3+ish minutes

WOD:

• 1 legged press
• 10 X 1 (16kg)

cash out:

• In 5 minutes or less:
• 10 swings/ 1 burpee
• 10 swings/ 2 burpees
• 10 swings/ 3 burpees
• etc. till...
• 10 swings/ 10 burpees
• used 12kg
• TIME: 6 minutes

NOTES:
* 1 legged c&p hard since I just c&p'd at noon yesterday
cash out:
@#$%$# cash out!!! can't seem to hit 5 minutes!!
I did the push up burpee, 
maybe I should have just done a non push up burpee?

RoP - moderate day

RoP

buy in:

• dislocates
• rotational dislocates
• dynamic warm up

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes
• 1 minute on/ :30 seconds off

NOTES:
c&p
* WOW! surprisingly... dare I say....easy. I don't know if its because I did the workout in the afternoon, or I am overly concentrating on my form, or the fact I had NO time constraints on me this afternoon ... but the presses really rocked today!!!!
* Rested 3 full minutes between ladders, took the ladder nice and slow - no rushing.....
Swings
* went well, should have shortened the rests, 30 seconds was to long

RoP - variety day

RoP - snatch practice

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• Snatches (12kg)
• 6 rounds
• 6r/6l
• 50 jumprope

cash out:

• 3 rounds
• 10 kte
• 90 second mt. athlete abs

NOTES:
* next week 7r/7l

RoP - light day

RoP - light day

buy in:

• dislocates and rotational dislocates
• dynamic warm up (from the 603)

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 9 minutes
• 2 sets 5l/5r
• 20 seconds rest

Notes:
C&P
* went well. no issues
* made myself wait a full 2 minutes between ladders
Snatches
* tried to concentrate on form.... by this time the kids were home, and concentration wasn't all there ;)

RoP - heavy day

RoP - HEAVY DAY

buy in:

• dislocates & rotational dislocates
• dynamic warm up drills

WOD:

• 5X3,5,7 c&p with pullups (16kg)
• as recommended by Failzalenu

cash out:

• Swings (20kg)
• 6 minutes

NOTES:
C&P
* WOW! Lovin' Failzalenu right now!! GREAT workout this way! and for some reason, it was actually easier!!! I felt like all my presses were spot on!
* I made myself wait a full 3 minutes between ladders.(even though I felt I was ready at the 2 min. mark) I think this made a huge difference.
* Also the fact that it was Sat. morning,the kids were out playing and no one needed me or was waiting for me, made a huge mental difference.
Swings
* started out doing 25 swings/ 10 seconds rest. At some point I lost track of the seconds rest...so I just started swinging 25 swings/ 10 seconds or less rest. 
* Finished up the workout with a full one minute of swings.

RoP - variety day

RoP - special report drill

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• 1 legged press
• 16kg
• 10X1

cash out:

• must complete in 5 minutes or less:
• 10 swings/ 1 burpee
• 10 swings/ 2 burpees
• 10 swings/ 3 burpees
• .... till
• 10 swings/ 10 burpees
• 20kg kettlebell
• TIME: 7 minutes

NOTES:
C&P
* one legged press went better after the 3rd ladder
* right side went up every time no problem - left side-> wonky
* tried the v sit press first, right side went up - left side couldn't move it past my ear!!
cashout:
*made a mistake using the heavy bell!
* next time I will use the 12kg
* when I got to the 10 swings/9 burpees - after the 10 swings it was 5 minutes
* I had taken NO breaks before that, saw I was at the 5 min. mark, so I took a short break before the 9 burpees and again before the 10 burpees.

* I will be doing this exact same workout next week and I will be using the lighter bell for the cashout.. I think I can do 5 minutes with the different kettlebell.

RoP - medium day

RoP

buy in:

• 2 minutes straight jumprope (white manila)
• 10 pushups
• 10 squats

WOD:

• 5X4 C&P with pullups (16kg)

cash out:

• Swings
• 4 minutes
• tabata

NOTES:
C&P
* realized this was the first time in a month I did a medium day in the early morning.....it definitely was a much tougher workout.
* woke up late/ got downstairs late - that also played a part in making the workout tougher.... knew I was on a time schedule! 
* made myself take 2 minute breaks between ladders 
* surprisingly left side went well, right side was wonky!
Swings:
* really rolled a 10, but didn't have 10 minutes (I was really late at this point) so I did a 4 minute tabata instead.

RoP - variety day

RoP - snatch training day

buy in:

• tgu
• 12kg
• 3l/3r

WOD:

• Snatches 12kg
• 6 rounds
• 5l/5r
• 50 jumprope

cash out:

• 3 rounds
• 10kte
• 90 sec. mt. athlete abs:::
• 30 seconds side elbow plank
• 30 seconds front elbow plank
• 30 seconds other side elbow plank

NOTES:
snatches:
good practice - got the idea from ShuriteKempo on DD forums

RoP - light day

RoP - light day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 4 minutes
• tabata
• 6 snatches each side consistently
• held bell overhead for the rests 

NOTES:
c&p
* nice and smooth - great practice!
* tried one legged press, too hard to do 5X3
Snatches
* fun tabata! when I rolled a 4 I figured I'd do a tabata.
* went well, good form

RoP - test day

Test day 

buy in:

• 2 easy rounds of Cindy
• 5 pullups
• 10 pushups
• 15 squats

TEST:
Clean and Presses:
20kg:

• 1L/1R clean
• no military presses
• 1L/1R push press

24kg:

• 1L/2R clean

Snatch

• 12kg
• 10 minutes
• 187 snatches

TGU

• 24kg
• half get up on the left only

no cash out today


NOTES:
c&p
* knew I could clean the 20kg, so didn't do too many of them
* couldn't military press the 20kg on either side, got half way up on the right.
* the handle is really thick on the 20kg, hard to really squeeze it for me.
* VERY happy with the 1 clean each side with the 24kg!!!!!! =) that was a surprise, just thought I would try it!

Snatch test:
* Very happy I went the full 10 minutes
* had to adjust to the lighter weight! felt funny at first.
* REALLY bummed I missed passing by 13 snatches
* NO blisters!!! Great form today
* stopped once to re-chalk and write down my #'s
* did the drop and catch on the way down - saved my hands

TGU
* tried the 24kg just to see - since I am already doing the 20kg


STILL no idea what I am doing on Monday!! eek!