10 rounds of-
5 5 pull-up/10 push-up/20 squat with 15lb in backpack.
2 min rest between rounds. Took ~31:40. The pull-ups felt rough.
Last two days- far too busy to workout in the middle of the day, and I lost the urge/desire/time to workout by the evening/night.
I need to move my workouts to the morning again.
Today-
EMOM Recon Ron pull-up program week 1
5x15 EMOM push-up
Felt pretty good. The pull-ups felt fine (Except for a strain on my left biceps area that went away; something is too tight probably), and the push-ups felt fine until near the end. I think having the last two days off helped.
5x5 every 30 second double KB front squat with 24kg.
This felt pretty fatiguing. Good work overall.
Did 25 body squats after I put the KBs away and took my forearm protectors off.
Rite of passage week 14(ish) heavy day
5 ladders of 1,2,3 KB clean and press with 28kg KB and pull-ups
Took 2 min rests between ladders. Didn’t need any appreciable amount of rest between the 3s until the last set, when I took 10 deep breaths before continuing.
I put some leg drive in, but I think I needed less than last week. Overall this felt pretty good.
10 EMOM KB swing with 28kg
Did rounds of 18 swings. Felt ok- fatigued but my hands didn’t tire out.
5 rounds of-
7 push-up
10 squats
Felt stiff and sore but not difficult.
Thurs-
EMOM Recon Ron pull-up program week 1
5x12 every 45 second push-ups
Fri-
Rite of passage week 14(ish) light day
5 ladders of 1 KB clean and press with 28kg KB and +20lb chin-ups
The chin-ups felt easy. Took 1 min rest between ladders.
10x9 EMOM KB snatch with 24kg.
Began to get winded but felt great overall.
5x10 EMOM burpee
This got me feeling really tired by the end.
Today-
10 rounds of-
5 5 pull-up/10 push-up/20 squat with 15lb in backpack.
2 min rest between rounds. Took ~34:32. This felt rough. Got to 5 rounds faster than last time and then proceeded to get my ass kicked by the remainder.
10 back and forth 16kg farmer’s walk
Rite of passage week 15(ish) heavy day
4 ladders of 1,2,3 KB clean and press with 28kg KB and pull-ups
1 ladder of 1,2,3,4 KB clean and press with 28kg KB and pull-ups
Took 2 min rests between ladders. Way more leg drive than last time but I kept up a good pace.
10 EMOM KB swing with 28kg
Did rounds of 19 swings. This started to get pretty fatiguing after set 6.
5 rounds of-
5 actually good push-ups
5 modified one legged squat (to the knee)
Yesterday-
EMOM Recon Ron pull-up program week 2
Felt pretty good till the end.
5x16 EMOM push-up
Everything felt pretty easy.
5x5 EMOM double KB front squat with 28kg.
This is an eye opener. Double 24kgs felt easy. Double 28kg feels quite hard- hard to stabilize the weight and stay upright.
I spent the time to ‘own’ every rep. I def. need to with this.
I’m pretty pleased that I can just double clean 28kgs without too much effort too. They’re not pretty, but the weight goes up.
Today-
Rite of passage week 15(ish) light day
5 ladders of 2 KB clean and press away with 28kg KB and pull-ups
1 min rest between ladders. The presses felt pretty strong. Left side struggled a bit on the last set. I’m pleased with the strength improvement. Using leg drive on the heavy days to ensure that I can keep the volume up seems to be paying off.
10x6 every 30 second KB snatch with 24kg.
This started to get pretty tiring near the end. Very good.
5 rounds of-
5 actually good push-ups
5 squats
EMOM Recon Ron pull-up program week 2
I’ve been doing some new stretching, and now suddenly the strain in my left bicep area is gone, replaced by a strain in my right neck and shoulder girdle.
This felt a bit more tiring than expected. Could be because i’ve been going to bed later than normal.
5x12 every 45 second push-ups
Yup, not feeling great today- felt a bit tired on set 4 and 5.
5x5 EMOM lunges with 24kg.
Rite of passage week 15(ish) medium day
4 ladders of 1,2 KB clean and press with 28kg and pull-ups
1 ladder of 1,2,3 KB clean and press with 28kg and pull-ups
Took 1 min rest between ladders. Felt much better than before.
Humane burpee pyramid with 24kg
5 to 1, then 1 to 5. Took ~8:00 or so.
Felt pretty darned good at first, then started to get pretty tired at the halfway point.
12 rounds of-
5 pull-ups/10 push-ups/20 squat
Completed in ~31:01. I basically wanted to do as many as I can in 30 minutes while keeping myself from getting too fatigued. Started out with 1 min rests and moved up to 1+ min rests after round 5ish. My wife came to hang out around that time, so I got loose with keeping track of time.
Rite of passage week 16(ish) heavy day
3 ladders of 1,2,3 KB clean and press with 28kg KB and pull-ups
2 ladder of 1,2,3,4 KB clean and press with 28kg KB and pull-ups
Took 2 min rests between ladders.
This felt rough. Lots of deep breathing in the middle of the ladders for the 2 ladders of 4s.
Tabata KB swing with 28kg.
This felt really hard.
5 rounds of-
5 double KB row with 16kg
5 push-up
5 squat
EMOM Recon Ron pull-up program week 2
Felt pretty darned good.
4x16, 1x17 EMOM push-ups
Couldn’t do them straight in the end. Could be fatigue from yesterday still in the arms.
5x6 EMOM double KB front squat with 28kg.
Oof. Felt nearly as hard as the 5x10 with 24kg.
Rite of passage week 16(ish) light day
5 ladders of 2 KB clean and press away with 28kg KB and pull-ups
1 min rest between ladders. I attempted to do the first ladder with 20lb in my backpack and I gave up. Left side failed to make a rep at one point. I steadied myself and got it.
10x6 every 30 second KB snatch with 24kg.
Power generation on these felt pretty darned bad. I’m def. fatigued.
5 rounds of-
5 double KB row with 16kg
5 push-up
5 squat
About 3 more weeks to go before the baby is born and I can’t do this anymore. I’ll keep pushing till then.
I felt completely drained so I didn’t do anything yesterday.
Rite of passage week 16(ish) medium day
5 ladders of 1,2 KB clean and press with 28kg and pull-ups
Took 1 min rest between ladders. First ladder felt really bad- my shoulders didn’t feel engaged and I felt out of it. I began to feel better and good by the third ladder but I didn’t want to push it today.
Humane burpee pyramid with 24kg
5 to 1, then 1 to 5. Took ~7:28
I’m attributing the speed improvement to not doing the ladder of 1,2,3 cleans. This still sucks pretty hard.
13 rounds of-
5 pull-ups/10 push-ups/15 squat
Completed in ~29:29
Pull-ups felt surprisingly strong through the entire effort.
Honestly hard to believe that I’ve done 21 rounds of this in ~20 minutes back in 2022. I weigh much too much now.
Rite of passage week 17(ish) heavy day
2 ladders of 1,2,3 KB clean and press with 28kg KB and pull-ups
3 ladder of 1,2,3,4 KB clean and press with 28kg KB and pull-ups
Took 2 min rests between ladders.
This felt really rough. Lots of deep breathing in the middle of the ladders for the fours.
Tabata KB swing with 28kg.
This felt really hard, but not as hard as last time.
5 rounds of-
6 push-up
6 squat
EMOM Recon Ron pull-up program week 3
Felt pretty good. ROM sucked a bit near the end though.
5x17 EMOM push-ups
Needed to pause at top on a couple of sets. Def. fatigued.
3x6, 2x7, EMOM double KB front squat with 28kg.
Didn’t feel as bad as last week.
Rite of passage week 17(ish) light day
4 ladders of 2 double KB clean and press away with 28kg KBs and pull-ups
1 ladder of 3 double KB clean and press away with 28kg KBs and 2 pull-up
2 min rest between ladders.
Left shoulder felt very out of groove on the first ladder, and then things got more and more dialed in till it felt freaking amazing and fast and easy on the last ladder.
RoP delivers. I’m very impressed with this program. In all honesty even though the 24kg double KB presses I did back with Easy Strength last year felt easy I never felt confident to attempt it with 28kg.
10x7 every 30 second KB snatch with 24kg.
Got fatigued near the end but I managed it. Pretty pleased with this.
5 rounds of-
6 push-up
6 squat
At this rate I think I can do the Armor-Building Complex with 28kg.
EMOM Recon Ron pull-up program week 3
Felt a bit harder than last time, but I had better ROM.
50 push-ups
Several mini rests at top.
(Note to future self- these differ from the previous high rep ones I did because these were deliberately done as partial pushups, with reduced ROM at top- I’ve been doing the higher rep push ups like this deliberately to focus on the chest for the last couple of weeks and the results have been good. So don’t equate these to the 60+ push-ups I could do early last year, those were good form push-ups)
5x7 EMOM lunges with 24kg.
Rite of passage week 17(ish) medium day
2 ladders of 1,2 KB clean and press with 28kg and pull-ups
3 ladders of 1,2,3 KB clean and press with 28kg and pull-ups
Took 1 min rest between ladders. Felt pretty darned good throughout. I felt a bit sleepy beforehand so I took a short nap and drank some more coffee to wake up.
I changed my set-up so that I now need to walk to my work room to do the KB stuff and then walk into the master bedroom closet to do the pull-ups- I think averages to about 3-4 breathes. I think a combination of the restorative nap + the short breathing space I get between the clean and press and the pull-ups helped with making this feel very good.
10 EMOM Humane burpee pyramid with 24kg + 20lb backpack.
5 to 1, then 1 to 5.
Not terribly tiring. Felt pretty good; like a normal strength workout.
Rite of passage week 18(ish) heavy day
3 ladders of 1,2,3 KB clean and press with 32kg KB and pull-ups
Took 2 min rests between ladders.
Felt pretty good overall. 32kg KB feels heavy in a good way.
Tabata KB swing with 32kg.
Didn’t feel as difficult in terms of exhaustion, but my body and grip is def. having a harder time with 32kg vs 28kg.
5 rounds of-
6 push-up
6 squat