Monday, September 29, 2008

First Day of RoP

Home from work early today after a long call weekend.  Had 40 minutes before the bus arrived to drop off the kids.  First "Heavy Day" of RoP went as follows:

16kg TGU x 5 minutes
32kg C&P 5(1,2,3)
Bodyweight Pullups 5(1,2,3) 

Z-Health - foot, ankle, knee

Tension and breathing behind the shield continue to make a huge improvement in my pressing.  Unfortunately,  towards the last set I got lazy and cleaned without tension and tweaked my back.  Not bad, but just a stupid/careless injury.  Off day tomorrow, except for full session of R-phase Z-Health and perhaps some shoulder mobility and self myofascial release.


Todd Pigram said...

Sorry to here about your back. If it was me, I would do the TGUs last. Focus on your C&P/Pull-up Ladders. That is the essence of ROP, but that is just my opinion.

Hope you back gets better!


Jon said...

I agree, our goals are the same. After reading your 9 day plan I modified it a little to a 7 day plan working in the V02 and a variety/practice day for windmills, bottom up presses, figure 8s, etc. I'm not specifically training for the ssst but will test it. What the hell strategy there. By the way, the magic glue was awesome. Those blisters are a week ahead of the others in the healing process.

MKSchinabeck RKC said...

I agree, the surgical glue worked wonders on my hands too. My wounds have completely healed, but were nowhere near as bad as yours. Let me know when you are planning to hit the snatch test so I can send you some vibes.


Aaron Friday said...

If you're getting lazy on the last sets, you're just jumping through hoops and asking for tweakage IMO.

Make every set count. If you're not up to it, then you're done for the day. Get it next time when you have the energy.

Renee Yorkievitz, RKC said...

Ouch! Sorry to hear about your back. I have done that before with my shoulder...lost the tension and the shoulder tweaked. Glad to finally make it to your blog. Your post on the RKC was great. You will have to tell me more about Zaccariah's expertise in Z. I have become more interested in it a well! Stay well Matt!