I've been doing the Program Minimum (swings and getups) for the past 3 months and am ready to switch things up a little. I plan on coming back to the PM sometime soon because I think it is the best method in creating strength throughout the entire body. I'm interested in improving my clean technique and pressing strength so today I did the first day of the Rite of Passage (ROP).
The ROP as described in Enter the Kettlebell is typically an escalating ladder of clean and presses. You have the option of doing pullups in between sets but I plan on doing my pullups at a different time. I figure this is the best way to focus on strength training as opposed to conditioning.
Today I did 5 sets of 1,2,3,4,5 reps of clean and presses. To be clear, each rep is a clean and a press. A ladder of 5 reps is actually 10 cleans + 10 presses so doing 5 sets of 5 is a pretty big workload. Looking forward to slowly working my way through the ROP :)
I need to take the twisting out of my cleans and get more hip drive. I only have a small amount of clean training in my history. It's way harder than it looks.
I also re-started my pullup ladder using a palms-out wider than shoulder width grip. My right elbow was bothering me for a couple of weeks so I couldn't do any pullups comfortably. A few hours after doing the ROP I did 5,4,3,2,1, reps of pullups.
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