EMOM Recon Ron pull-up program week 3
Not great today.
5x18 EMOM push-ups
Needed to pause at top on a couple of sets. Still fatigued; I figured taking Sat and Sun off would help with that but guess not.
2x6, 3x7 EMOM double KB front squat with 28kg.
I had considered doing just 6s today, but my competitive brain kicked in and I decided to go for the progression. I failed the third rep on the last set- the left KB slid down from rack position as I ascended. Took a couple deep breaths and grinded the rest out right before the timer ended.
Rite of passage week 18(ish) light day
3 ladders of 1, 2, 3 KB clean and press away with 28kg KB and pull-ups
I originally intended to do 3 ladders of 1s today, but I realized once I started that I forgot to get the weight into the KBs. Decided to just do this instead. The presses felt a bit tough but not terribly difficult.
4x12 EMOM KB snatch with 24kg.
Ouch. Shoulders felt very fatigued. I originally planned on doing 8 rounds but it wasn’t there. I think I made a mistake by just sticking with the every 30 seconds without mixing in some higher reps + the fatigue from the pressing I just did.
5x4 EMOM pull-up
Focused on ROM. Felt ok.
5x13 EMOM push-up
Full ROM. Needed rests at the top here and there and the last set felt a bit iffy.
5x15 EMOM double KB front squat with 16kgs
Did these pump style without full extension to top. Quite the pump in the quads and glutes. Oh boy.
Rite of passage week 19(ish) heavy day
4 ladders of 1,2,3 KB clean and press with 32kg KB and pull-ups
Took 2 min rests between ladders. Oof. Felt heavy.
5x25 KB swing with 32kg.
Kept it at a reasonably fast pace. Nothing too tiring.
5 rounds of-
5 dips
5 squats
Oh man my body doesn’t like dips anymore. Stiff and weak.
I’m a dad now. I had lots of thoughts of what to do after my wife gave birth, but never figured anything out and I like RoP too much to stop. So I’m doing a reset with double KBs.
Double KB Rite of Passage week 1 heavy day
3 ladders of 1,2,3 double KB clean and press with 16kg and pull-ups
Felt easy. Needed no rest besides leisurely walking from my room to the closet gym and back between the cleans and pull-ups.
Just what I wanted and hoped for. Hopefully I can keep this up all the way to the 5x5s.
5x25 KB swing with 32kg.
Started with 12 breathes between sets.
5 rounds of-
5 push up
10 squat
with 10lb in backpack.
Kept it slow and comfy.
5x4 EMOM pull-ups
Tried pretty hard to get full ROM extension at the bottom.
5x17 EMOM push-ups
I struggled a bit with this- needed mini rests on most sets.
5x5 EMOM double KB front squat with 28kg
This felt pretty hard. Difficult to clean the bells up and difficult to perform the reps well, and my left shoulder began to collapse in the later sets.
I think doing RoP with the heavier KBs keep my nervous system primed for doing this, so suddenly going down to lighter KBs makes this feel much more difficult.
Double KB Rite of Passage week 1 easy day
5 ladders of 1 double KB clean and press with 16kg and pull-ups
4x12, 4x10, 2x8 EMOM KB snatch with 24kg
Wow, this felt way tougher than I anticipated. Shoulders felt fine; it was my overall conditioning and glutes and abs that felt sore.
After a couple minutes of rest of chatting with my wife and cooing over the baby.
Double KB Rite of Passage week 2 heavy day
4 ladders of 1,2,3 double KB clean and press with 16kg and pull-ups
A bit more fatigued than on last week. Could be because I did the clean and presses in the closest gym and added 4 or so breathes between movements to compensate; may not be as long or the physical act of walking between rooms makes me feel better?
5x25 KB swing with 28kg.
12 breathes between sets.
5x4 EMOM pull-ups +5lb
Harder than I expected. I’m feeling so stuck with pull-ups. The obvious answer seems to just lose weight…
5x18 EMOM push-up
Felt pretty good.
5x6 EMOM double KB front squat with 28kg
Felt pretty rough but doable. Needed to put the KBs down for a couple seconds on the last set.
Yesterday-
Recon Ron pull-up program week 1
Actually going to do this properly this time. Min 1 min rest between sets.
5x4 dips
5x5 EMOM double KB lunges with 16kg
2x15 push-up and squat
Today-
Recon Ron pull-up program week 1 in the morning
Double KB Rite of Passage week 2 medium day
4 ladders of 1,2 double KB clean and press with 16kg and pull-ups with 20lb in backpack
5x25 KB swing with 28kg.
1 round of-
25 push-up and 25 goblet squat with 24kg.
Recon Ron pull-up program week 1 sometime in the morning
3x9, 2x10 EMOM push-up with 10lb in backpack
5x5 double overhead KB squat with 8kgs.
Spent a good bit of time thinking of what to do for some lower body and then decided to something that’s more upper body instead. Felt a lot of it in the upper body but quite doable.
20 push-up, 60 squat
12 push-up, 36 squat
Banging out 60 nonstop body squats feels pretty hard.
So my legs felt pretty darned sore and stiff yesterday and they still felt sorta sore today and I’m not entirely sure why. I moved a wooden desk upstairs and moved my power tower downstairs on Saturday and my legs had felt fine afterwards. And I refuse to believe that doing a total of 96 body squats would make me feel quite so sore. Maybe it was carrying the desk upstairs.
I did enjoy wracking my head over how to move this desk upstairs safely… then saying fuck it and basically cleaning it to my chest and bearhug carrying it upstairs. Loaded carries ftw.
Today-
Recon Ron pull-up program week 1 in the morning
Double KB Rite of Passage week 3 heavy day
4 ladders of 1,2,3 double KB clean and press with 16kg and pull-ups
1 ladder of 1,2,3,4,5 double KB clean and press with 16kg and pull-ups
Felt ok; like a punch the clock kind of workout. Felt very sleepy so I slept for like 30 minutes before doing this with a bunch of coffee. 4-5 breathes between movements. The pull-ups got a bit iffy near the end- couldn’t get through the 4s and 5s all the way and ROM sucked. I ate a LOT of food for lunch, so I blame it on that.
51->81->102(?)->125 KB swing with 28kg.
20 push-up and 20 body squat.
Recon Ron pull-up program week 1 sometime in the morning
3x10, 1x11, 1x10 EMOM push-up with 10lb in backpack
4x6, 1x7 EMOM double KB front squat with 28kg
Felt the KB slipping, but fought through it.
10 laps of 28kg farmer’s carry in the living room.
Done in sets of 2 with 10-12 breaths in between. Felt pretty good.
Double KB Rite of Passage week 2 easy day
4 ladders of 1 double KB clean and press with 16kg and pull-ups with 20lb in backpack.
1 ladder of 1, 2 double KB clean and press away with 16kg and pull-ups with 20lb in backpack.
