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 - 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 - 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 - 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 - 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 - 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!

RoP - moderate day

week 17 day 3
RoP - moderate day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 10 minutes
• 2 rounds - 2X 5r/5l - 30 seconds rest
• 5 rounds - 1X 5l/5r - 30 seconds rest (may have done 6 rounds- I think I forgot to write down a round)

NOTES:
C&P
* good workout.
* hesitated between the cleans and presses so I knew I wasn't using momentum to press up the bell
* no push presses (but I haven't in a long time)
* last set took me the longest.... a little sad this is my last real day of ETK, since I am going to test on Saturday.
Snatches:
* just for something different I wanted to snatch today (plus I did swings yesterday)
* thought the 10 minutes would NEVER be over!!!! =)

* I think I went a week to long on ETK - I should have tested last Saturday. Mentally I am thinking of what I want to do next.... which ironically, if I can't press the 20kg, is doing c&p ladders 10X1,2,3 like Anthony of AOS suggests.... or SIM

RoP - variety day

RoP - variety day :
Gayle's bad a$$ workout

buy in:

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

WOD:

• Swings (20kg)
• 15 swings
• 50 jumprope
• 15 minutes - AMRAP

cash out:

• 5X5 kte

NOTES:
Swings:
* WOW!! what a great workout!!! a definite do again!! =)
* 11 rounds and 7 swings in 15 minutes (but me being me, I finished up the last round)
* all swings 2 handed (next time do some one arm ones')
* took one 30 second break around the 8th round
* used light weight (not rope) jumprope
KTE's
* great form! 
*knees touched elbows every time - sometimes past elbows!
* was going to do 4X5, but felt I had one more set in me!

great workout today!
was up late playing mahjong, I seem to do better with less sleep!! LOL!

RoP - light day

week 17!!! day 1

RoP - light day

buy in:

• dynamic warm up
• shoulder rotations

WOD:

• 5X3 c&p with pullups (16kg)
• one clean; multiple presses

cash out:

• Snatch (16kg)
• 8 minutes
• 5l/5r rest :30 seconds
• 7 rounds

NOTES:

c&p

* c&p's went well.

* 3rd rep of military press was hard, but do-able

Snatch

* definite difference between the 16kg and 12kg. 
*Felt the snatches, and got a better workout with the 16kg.

RoP - HEAVY DAY

week 16 day 5
RoP - Heavy Day

buy in:

• 2 rounds
• 10 push ups
• 10 squats

WOD:

• 5X5 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes
• 1 minute on/ :15 seconds rest
• 5 rounds

NOTES:
c&p
* went well today, really got the tension and groove thing going!
* finished in less than an hour (my goal!)
* rested 2 minutes between 1st and 2nd ladder, rested 1.5 minutes between all others but the last I only rested 1 minute.
* This is the last time I am doing 5X5 with the 16kg this time around. I did it 3X now, and I think next heavy day will be my "test" day.
Swings:
* went well.

RoP - medium day

RoP - Medium day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 4 minutes
• decided to do a tabata: 
• 20 seconds on/ 10 seconds off 
• 8 rounds

NOTES:
C&P
** Went REALLY well!!!!! =) Smooth, steady and went up easily. NOT ONE PUSH PRESS!!
** rested 1 minute between rounds
** since this is not a race ;) I will continue to rest no less than 1 minute between rounds..what's the rush??? =)
* I could not believe how well this practice went, since Mondays was not so good! I guess I just needed to get back into the "groove"
** I really felt my form was Spot On perfect for all but a few of the presses! (once or twice on the left I  stuck my hip out a little - )
Swings:
** when I rolled a 4, I was going to see how long I could go with out a break, and then realized.....Hey! I could do a tabata!
** not sure if that counts, but I did it ;)
** kept a steady pace of 13 swings during the 20 seconds of work
**rounds as follows:

• 4 rounds 2 handed
• 2 round right hand
• 2 rounds left hand

RoP - light day

RoP - light day

buy in:

• dynamic warm up
• 20 push ups

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Snatches (12kg)
• 5 minutes
• no rests
• 106 

NOTES:
c&p
** had to PP a few on the left. pretty bummed, since I had stopped push pressing a while ago!!
** once again...right side was fine and no problems.
** took one ladder to find my "groove"
** for the first 3 ladders: 1 clean, then military press as many as called for
** for the last 2 ladders, cleaned the bell each time before the presses.
* I thought I would come back from a week of no weight work and really knock out the ladders, but apparently I may need a week to get back into the swing.
** form was good.
Snatches
**since the c&p went well, but not spectacular ;) I just did a nice easy snatch practice
** used the 12kg, because I didn't want to take any breaks and I wanted to see how many I could do in 5 minutes without pushing too much.

ROP - HEAVY DAY

week 14 day 6
RoP - HEAVY DAY

buy in:

• elliptical 3 minutes

WOD:

• 5x5 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 9 minutes
• 1 minute on/ 15 seconds off
• 7 rounds + 15 more seconds on to finish the 9 minutes

NOTES:
WHOO HOO!!!! Great 5X5 today!! 
** I completed the 5X5 in 57 minutes. Last week it took me 1 hour and 10 minutes
** Rested 2 minutes between ladders except between ladders 3 and 4, I rested 1.5 minutes
** I didn't realize this is only the 2nd time I've done the 5X5 with the 16kg =) - very happy today!!!
** even though I did great with todays workout, I am still going to drop to the 12kg for at least next week
** I still really want to work on form, and today a few presses would have gone up easier if I had had better form. - sometimes I stick my hip out, and I want to try to stop that.... plus, I've been with the 16kg on RoP for 9 weeks now,  and though I can technically stop, since I've done  the 5X5 with the 16, I really want to nail it the way I envision before I stop....hope that makes sense! ;)

ROP - special report drills

week 14 day 4
ROP - special report drills

buy in:

• 20 pushups
• 3X5 goblet squat (30#kb)

WOD:

• 5X2 Floor press (20kg)

cash out:

• ropes tabata

NOTES:
late workout, to tired to workout this morning 
its easier lifting heavy weight in the afternoon!!!

ROP - moderate day

week 14 day 3
ROP - moderate day

buy in:

• dynamic warm up
• 10 pushups - just for fun ;)

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 10 minutes
• 1 minute on/ 30 seconds rest
• 7 rounds

NOTES: 
c&p
** rested 1.5 - 2 minutes between ladders
** workout went MUCH better this week from last week
Swings
** good =) 

FYI:
figured out I moved 1500 pounds today! ....cool!

ROP - light day

week 14 day 1
ROP - light day

buy in:

• dynamic warm up
• hold down dog for 1 minute

WOD:

• 5X3 c&p with pullup (16kg)
• 1 clean - multiple presses

cash out:

• Snatches (12kg)
• 7 minutes 
• no rests
• 130 snatches

NOTES:
c&p
** went well today
** 1 minute rest between first 2 ladders, then 45 second rest, and before the 5th ladder - 30 second rest
snatches
**  1 minute left hand, 1 minute right, changing each minute -
** I did 23-25 snatches per minute

ROP - Heavy day

week 13 day 6
ROP - heavy day

buy in:

• elliptical 3 minutes

WOD:

• 5X5 c&p with pullups (16kg) YEAH BABY!!

cash out:

• Swings (20kg)
• 5 minutes
• as follows:
• 2 minutes swings - 15 seconds rest
• 1 minute swings - 15 seconds rest
• 1  minute + to finish out the 5 minutes (lost track of the time....)

NOTES:
I ROCKED THE WORKOUT!!!! WHOO HOO!!
** the c&p went so smooth! my form was spot on and I was surprised at how easy the kb went up!!!!
**snap and squeeze baby, snap and squeeze
** Swings went well as always!