RoP - light day

buy in:

• 8kg
• 10 halos
• 20 swings
• 10 squats

WOD:

• 5X3 clean and press ladder with pullups (14kg)
• 1 clean, multiple presses
• all pullups unassisted
• 1 minute rest between ladders

cash out:

• Snatches (14kg)
• 7 minutes
• at the top of every 30 seconds:
• 3l/3r

RoP - Heavy Day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 20 swings

WOD:

• 5X5 clean and press ladders with pullups (14kg)
• all pullups unassisted
• 2 minutes rest between ladders 1-4
• 3 minutes rest between ladders 4+5

cash out:

• Swings (20kg)
• 7 minutes
• 30 seconds on/ 30 seconds off

NOTE:
* Haven't done a 5X5 since June 30th!

RoP - moderate day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 20 swings

WOD:

• 5X3 clean and press ladders with pullups (14kg)
• 2 minutes rest between all ladders

cash out:

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

NOTES:
*what made todays workout so hard were the pullups- all unassisted, but by the 4th ladder I was throwing in some chinups. 
* I rested before and during the pullups - the c&p's were the easy part of todays workout! ;) 

RoP - light day

back to early morning workouts
started today at 6:20am

buy in:

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

WOD:

• 5X3 clean and press ladders with pullups (14kg)
• all pullups unassisted
• one clean, multiple presses
• rested 1 minute between ladders 1-4
• rested 2 minutes before 5th ladder

cash out:

• Snatches (14kg)
• 5 minutes
• pyramid - 
• a new set starts at the top of each minute 
• 2l/2r
• 4l/4r
• 6l/6r
• 4l/4r
• 2l/2r

NOTES:
* previously on the c&p's I was resting 2 minutes between ladders for the 5X3

RoP - light day

buy in:

• 10 halos (8kg)
• 10 pushups
• 10 squats
• 1X3 c&p ladder (8kg)

WOD:

• 3X1 c&p ladder with pullups (16kg)

cash out:
Swings ala Tracy
followed THIS workout with out snatches

• 16kg
• 100 swings rest 30 seconds
• 100 swings rest 30 seconds
• 100 swings rest 40 seconds
• 100 swings rest 60 seconds
• 100 swings 

RoP - moderate day

afternoon workout

Buy in:

• 2 rounds
• 8 kg
• 10 halos
• 20 swings 

WOD:

• 3X2 clean and press ladders with pullups (16kg)

Cash out:

• Swings (20kg)
• 6 minutes
• at the top of the minute:
• 15 swings
• 20 jumprope

RoP - Heavy day

change in plans this week because of schedule conflicts:
today is heavy day, friday will be light day

buy in:

• 2 rounds
• 8 kg
• 10 halos
• 20 alternating swings

WOD:

• 3X3 clean and press ladders with pullups (16kg)
• all pullups unassisted
• added on 1 chinup at the end

cash out:

• Swings (20kg)
• 10 minutes
• at the top of the minute:
• 15 swings
• 20 jumprope

....ended up being 40 seconds on/ 20 seconds off

NOTES:
* had a few push presses....in the 3rd ladder
* cash out was HARD!!!

RoP - Heavy day

buy in:

• 8kg
• 10 halos
• 10 windmills (5/5)
• squats

WOD:

• 3X3 c&p ladders with pullups (16kg)

cash out:

• Swings (20kg)
• 7 minutes
• 30 seconds on/ 30 seconds off
• 3 rounds 2 handed
• 4 rounds 1 handed - alternating as needed

NOTES:
* hard workout today. 
* Had to push press a few times
* all pullups were unassisted!! =)

RoP - moderate day

buy in:

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

WOD:

• 3X2 c&p ladders with pullups (16kg)
• pullups unassisted!! =)

cash out:

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

NOTES:
* tried the 1 legged press - wasn't happening
* shoulders and core (dom's) from yesterday -> NOTE:  tuesdays workout would have been better done on a thursday

* from now on all pullups will be unassisted unless noted =) =)

RoP- light day

buy in:

• 8 kg
• 10 halos
• 10 windmills (5/5)
• 10 squats

WOD:

• 3X1 c&p with pullups (16kg)
• pullups unassisted!!!

cash out:

• Snatches 
• 14kg
• 12 minutes
• 4 sets 10l/10r 1 minute rest
• 3 sets 5l/5r 1 minute rest

NOTES:
*went with the 14kg for snatches- I like the handle better - much smoother
*ordered a 16kg ader bell on saturday

RoP - heavy day

back to RoP
goal: 16kg 5X5
starting RoP at the beginning again with the 16kg only for c&p

buy in:

• 8 kg
• 10 halos
• 10 windmills (5/5)
• 10 goblet squats

WOD:

• 3X3 c&p ladders with pullups (16kg)
• rested 1 minute between sets
• rested 3-4 minutes between ladders

cash out:

• Swings (20kg)
• 5 minutes
• 30 seconds on/ 30 seconds off

6 week SL and SV plan

week 1 
Wednesday

buy in:

• 8 kg
• 10 halos
• 10 windmills
• 10 squats

WOD:

• 5X3 clean and press ladder with pullups (14kg)
• 3 minute rest between ladders

cash out:

• Swings (16kg)
• 10 minutes
• top of the minute:
• 15 swings
• 30 jumprope (added in myself, not part of program)
• 150 swings total

RoP - light day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 10 goblet squats

WOD:

• 5X4 c&p ladders with pullups (14kg)
• 1 clean, multiple presses

cash out:

• Swings (16kg)
• 9 minutes
• 30 seconds on/ 30 seconds off
• 18 swings per 30 seconds = 162 swings

  ..... so....

• 2 minutes
• 40 seconds on/20 seconds off
• 24 swings per 40 seconds = 48 swings
• total swings = 200

NOTES:
c&p easy
swings were fun! =)

good article:
overhead press template 
save for future reference! - may do this when I get back from vacation

RoP - Heavy day

Heavy - afternoon workout

buy in:

• 8kg
• 10 halos
• 10 squats

WOD:

• 3X3 c&p ladders with pullups (16kg)

cash out:

• Swings (16kg)
• 9 minutes
• 40 seconds on/ 20 seconds off
• 23 swings per 40 seconds
• 207 swings

NOTES:
clean and press: 
*rested 3 minutes between ladders
*rested 1 minute between the 2nd and 3rd rung  
*tough workout
Swings:  
*haven't done 40 seconds on in a Long time!! that was tough!!
*really happy with my form for swings

RoP - moderate day

buy in:

• 10 halos (8kg)
• 20 swings

WOD:

• 5X5 c&p ladders with pullups (14kg)

cash out:

• Swings (16kg)
• 7 minutes
• 30 seconds on/ 30 seconds off
• alternating arms every round - 
• last round DARCY swings

NOTES:
*rests after ladders as follows:

• rested 3 minutes after ladders 1&2
• rested 3.5 minutes after ladder 3
• rested 4 minutes after ladder 4 

* rests after rungs as follows:

• rested 1 minute after 4th rung in 4th ladder
• rested 1.5 minutes after 4th rung in 5th ladder

* good workout today, but its the 3rd day in a row I've worked my lats and posterior chain, and I am feeling it!!

RoP - light day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 10 goblet squats

WOD:

• 5X4 clean and press with pullups (14kg)
• one clean, multiple presses 
• 3 minutes rest between each ladder

cash out:

• Snatches (12kg)
• 9 minutes
• at the top of the minute:
• 10l/10r for 6 rounds
• 5l/5r for last 3 rounds
• total: 150 snatches

NOTES:
c&p
* definitely light day
* moved through these nice and easy =)
* the 14kg felt so light compared to Saturdays workout
Snatches
* wasn't sure what I was going to do....16kg, 14kg or 12kg
* wanted to see how many I could do in 9 minutes with rests with the 12kg
* took 10-12 seconds rest for the first 6 minutes, 30 seconds rest last 3 minutes
* pretty sure I could pass the SSST with the 12kg at this point! =)

RoP - Heavy day

HEAVY

buy in:

• 2 rounds
• 8 kg
• 10  halos
• 10 goblet squats

WOD:

• 3X3 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 4 minutes
• 30 seconds on/ 30 seconds off
• alternate arms each round
• 72 swings

......so....
waited 1 minute and ...

• knocked out 28 more swings
• total swings: 100

NOTES:
c&p
* HARD!!! with the 16kg
* struggled with the 3rd rung every ladder
* 3rd ladder was the best
* rested 3 minutes between ladders
* rested 1 minute between 2nd and 3rd rung
* will stick with the 3X3 for next week
Swings
* nice challenge

RoP - moderate day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 20 swings

WOD:

• 5X5 c&p with pullups (14kg)

cash out:

• Swings (16kg)
• 8 minutes
• 30 on/30 off
• 18 swings each 30 seconds on

NOTES:
c&p
* liked doing the 5X5! =)
* I felt my form was better - easier to do 5 rungs than 7...
* rested 3 minutes between ladders 1-3
* rested 4 minutes between ladders 4 &5
* rested 15 seconds - 1 minute as needed between rungs 4 and 5
* total c&p workout took 50 minutes - same as 5X3,5,7
Swings
* felt good, concentrated on form

RoP - light day

changing things up starting this week
changing the light/moderate/heavy work
mixing in the 16kg for the heavy day see NOTES

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• 5X4 c&p with pullups (14kg)
• 3 minute rest between each ladder

cash out:

• Snatches (16kg)
• 7 minutes
• 4l/4r at the top of the minute

NOTES:
C&P
* 5X4 - nice and easy!! so... this is now my light day
Snatches
* these were tough 
* mentally I was worried about my blister and getting one on my right hand!
* no reason for that really, just me being worried!;)

going forward---
changes in program in pink
till vacation (3 weeks)
monday - light day 5X4 (14kg)
tuesday - variety
wednesday - moderate 5X5 (14kg) 
thursday - variety - VWC
saturday - heavy 3X3 (16kg)
thinking - going forward, I will switch my snatch day to Saturday

RoP - HEAVY

Heavy Day

buy in:

• TGU 
• 12kg
• 3l then 3r

WOD:

• 5X 3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg)
• 2 minutes (rolled a 6)
• 30 seconds on/ 30 seconds off

since my blister was REALLY bothering me by now, I stopped doing swings and just did a 

• jumprope tabata 

instead. - still got good conditioning in


NOTES:
c&p 
* rested 3 minutes between all ladders except after the 4th ladder I rested 4 minutes
* rested 1 minute between rungs 5 and 7 in all but the first ladder
* left side was really HARD! my blister was totally open and exposed. I covered it with a bandaid and a glove, but it was still slow going and hard because I moved extra slow to be careful of the blister.
* right side was fine, nice and easy, which is why I kept going.....
* may possibly take a week and do other exercises to let my blister heal, but I really don't want to take time off till my vacation in 3 weeks, so we will see.
Swings
* went well with the right arm, not good with the left, so I stopped.
Tabata
*  good and tough! =)