Monday, June 24, 2024

Light Day - Rite of Passge 16kg - 06/24/2024

 Light Day - Rite of Passage 16kg - 06/24/2024

  • Warm-Up
    • 3(5) 16kg Prying Goblet Squat
      • 5 Curls on Last Rep of Each Set
    • 3(5) StrongFirst Hip Bridge
    • 3(10) 16kg Halo
  • Press
    • 3(1) 16kg Military Press
      • Superset
    • 3(1) Chin Up
  • Pull
    • 6 Minute 16kg Snatch
      • Done at 50 - 60% Effort
Pre-Bed Stretching
  • Trifecta (20 second Holds) (Various Regressions/Progressions)
    • Bridge
    • L-Sit
    • Twist
  • Passive Bar Hang

Rite of Passage and Rite of Passage Hypertrophy Bias : 2024

Rite of Passage and Rite of Passage Hypertrophy Bias : 2024



My New Strength Evolution
Over the years I've experimented with many different strength programs.  I've gleaned useful things from all of them. By far my favorite has been the Rite of Passage by Pavel Tsatsouline.  This program focuses on the clean and press with a hint of swings/snatches.  The goal of this program is to eventually press 1/2 bodyweight and pass the secret service snatch test.  My evolution is taking all of my resources and combining the best parts without violating any principles.


My Rite of Passage Plan
This plan is inspired by Milo of Croton.  Milo of Croton was an ancient wrestler who carried a calf until it grew into a bull.  Thus 'discovering' progressive overload.  While I am strong enough to press half bodyweight, I am restarting this program with the small 16kg kettlebell.  Slowly moving up the weights until I eventually reach my upper risk to reward which for me is likely around 48kg.  No rush and no fuss, taking my time and enjoying the process.  Not looking to impress only looking for intrinsic progress.  There will be days where I need to skip due to scheduling issues, that's fine.  All I do is take that day off and pick up when my schedule settles.  Your body doesn't know the difference between 7 and 8 days, don't let perfection be the enemy of progress.
  • Day 1 (L)
    • Light Presses
      • Superset
    • Chin Ups
    • Light Snatches
  • Day 2 (V) (Done 4kg Heavier than Press)
    • Loaded Carry Cook Drill or Turkish Get Up
  • Day 3 (M)
    • Medium Presses
      • Superset
    • Chin Ups
    • Medium Effort Swings
  • Day 4 (V) (Done 4kg Heavier than Press)
    • Loaded Carry Cook Drill or Turkish Get Up
  • Day 5 (O)
    • Off Day
  • Day 6 (H)
    • Hard Presses
      • Superset
    • Chin Ups
    • Hard Effort Swings
  • Day 7 (O)
    • Off Day
Some More Info :
  • Variety Days (Feel free to skip these if you are tired, have a scheduling constraint or you just 'aren't feeling it'.
    • 5(1) 4kg Heavier than Press Turkish Get Up or Loaded Carry Cook Drill
      • Feel free to skip variety days if you're feeling a bit beat up, time crunched or tired.
      • If you're pressed on time the Loaded Carry Cook Drill is quicker to get in and is still a really fantastic drill.  I prefer the Get Up but sometimes you just don't have time for slow and methodical movements.
      • Doing these movements with a heavier than your working weight will get your nervous system accustomed to the next weight.  Then when you eventually move up to this weight, you'll recognize it!
  • Warm-Up (Done with Press Weight) (On Variety Days Done 4kg Heavier)
    • 3(5) Prying Goblet Squat
      • 5 Curls on Last Rep of Each Set
    • 3(5) StrongFirst Hip Bridge
    • 3(10) Halo 
  • Pre-Bed Flexibility 
    • Trifecta (20 Second Holds) (Various Regressions/Progressions)
      • Bridge
      • L-Sit
      • Twist
    • Passive Bar Hang
  • Chalk
    • Use chalk.  You are limiting your strength potential if you don't.
    • I used to think that chalk was cheating but my mind has been changed.  All chalk does is eliminate environmental factors like humidity, sweat and temperature.  We aren't testing ourselves here, we are training.
  • Off Day Mobility and Flexibility
    • Joint Circling
    • Toe Touch/Reach Overhead
    • Stick Dislocates
    • Trifecta (20 sec Holds) (Various Regressions/Progressions)
      • Bridge
      • L-Sit
      • Twist
    • 5 Minute Squat Sit
    • Passive Bar Hang
  • Between Sets
    • Walk Around and Shake it Out.  Don't just sit there!
  • My Approach to Swing and Snatches
    • In the book Pavel recommends to snatch 50-60% on Light Days.  Swing 70-80% on Medium Days.  Swing 100% on Heavy Days.  I use Simple and Sinister and the snatch test as my guide.
      • Light Days
        • Snatch about 50 to 60% if you went all out.
          • 5 Left/5 Right each Minute
      • Medium Days
        • Swing about 70 to 80% if you went all out.  Swing to a comfortable stop.
          • 8 Two Hand Swings each Minute 
      • Heavy Day
        • Swing 'Pedal to the Metal' and do as many you can in the allotted time. 
          • 10 Two Hand Swings each Minute.
    • You roll two dice for this and whatever the dice show is the total time of your pull session.
Rite of Passage Hypertrophy Bias
Once I complete a cycle of the Rite of Passage, I will repeat the cycle again with a hypertrophy bias.  Everything about the RoP stays the same except :
  • 1 Minute Rest between Ladders and Rungs
  • Chin Up weighed down with Press Sized Kettlebell
  • A Pre-Workout Glass of Whole Milk with Fruit
I think this will help me solidify my strength gains while giving me (God Willing) some hypertrophy along the way.  

Then when I hit my next cycle, my chin ups will feel extra light and I'll have a bit more muscle on my frame.
Conclusion and Summary
There you have it.  Let me know if you have any questions.

Sunday, June 23, 2024

My View on Diet and Nutrition : Simple Outline

 

My View on Diet and Nutrition

Simple Outline

By Adam Mundorf

My View on Diet and Nutrition
I've had my struggles with food throughout the years, from body dysmorphia in my teens to binge eating in my adulthood.  Regardless, I have some ideas that I have found make sense and work well for me when I apply them.  I'm a huge proponent of the Warrior Diet style of eating created by Ori Hofmekler.  During the day you keep calories minimal or carefully applied.  At night, you eat to your hearts content.  I feel that this style of eating is much more intuitive and conducive to a healthy life.  We've all had that large lunch in the middle of the day that leaves you feeling more tired and unproductive.  The Warrior Diet aims to avoid that.  During the day you keep it light and at night when you're relaxing after a long day lived, you eat to your hearts content during rest.  In the next session I'll lay it all out.

Simple Outline
  • Day-time
    • Water
    • Little Caffeine
      • I personally don't use caffeine anymore but there's nothing wrong with some coffee, tea or zero calorie energy drinks.
    • Fruit
    • Raw Vegetables
    • Light Protein
      • Yogurt
      • Whey Protein Concentrate
      • Nuts
      • Milk
  • Night-time
    • Large Salad
    • Steamed Vegetables
    • Protein Source
      • Meat
        • I personally don't eat meat but there's nothing wrong with it.
      • Eggs
      • Fish
      • Pizza 
    • Carb or Fat Source
      • Nuts
        • I don't really use fat sources because I cook with butter and olive oil plus I consume whole fat dairy.
      • Rice
        • I only use rice after days where I eat eggs.
  • Intuition
    • It's important to realize that the Warrior Diet style of eating is based on intuition and personal feeling.  You're not a robot and you need to keep your eating style flexible depending on circumstances.  Use your head.
    • Some days you might just drink water during the day.  Other days you might have some fruit and light protein snacks.  Other days, you might have to fast for a day or two.  It's all good, stay flexible.
  • Hypertrophy
    • If you're looking to gain muscle and want to change this dietary process, here are a couple ideas for you :
      • Add in a small pre-workout snack of protein with a bit of fruit.
        • Maybe a glass of milk with a banana or something of the sort.
      • Pulse feed some light protein meals throughout the day, every 3 to 4 hours.
        • Milk with some fruit.
        • A salad with a handful of nuts.
        • A whey protein concentrate shake.
  • Supplements
    • I am not a believer in supplements at all.  Real food over all else if it's available.
Thank you for Reading



A Return to Form - The Less I Knew, The Better Off I Was - My Path to Muscle and Might : Do the Dang Programs As Written

 A Return to Form

The Less I Knew, The Better Off I Was

My Path to Muscle and Might : Do the Dang Program As Written

By Adam Mundorf

A Return to Form

Life has a way of sweeping you along.  Whether it's getting caught in the minutia of everyday life or you make mistakes, sometimes you forget what originally made you feel your best. There was a time in my life when I felt strong, confident and healthy.  As Dan John says : "It worked so well, I stopped doing it."  This is my return to form, I have wasted enough of my time.

The Less I Knew, The Better Off I Was

Man, sometimes only having one option is the best option.  This was my origin in physical training, I had one book : Enter the Kettlebell by Pavel.  That was the only book on physical training that I owned and thus it was the only thing I followed.  My results were extraordinary and left me feeling fantastic.  Then the problems hit : I started buying more books and began losing course.  I began mixing programs like I was some sort of alchemist.  I began hearing multiple opinions about different aspects of physical training and suddenly my mind was muddled with contradictions.  Are weights healthy or are calisthenics better?  Should I skip breakfast or skip dinner?  Should I do the program minimum or the Rite of Passage?

Don't be so open-minded that your brain falls out.  Pavel wrote a great article a while back : When You Don't Know What You Believe...

How I wish I could go back to being 'naive' about things.  The more I think about it, the more I realize I can!  All I need to do is put on my blinders and have a one book/program policy.  Everything else stays on the shelf.

My Path to Muscle and Might : Do the Dang Programs as Written

As much as I've jumped from thing to thing over the years, I have still gleaned valuable insight into proper program progressions and what a good path forward is.  This is my path to Muscle and Might :

  1. Rite of Passage
    1. 1/2 Bodyweight Press
    2. 200 Snatches in 10 Minutes with 24kg
  2. Return of the Kettlebell
    1. Bodyweight Press with Double Kettlebells
    2. Long Cycle Clean and Jerk with 32kg
      1. Goal Dependent on Bodyweight.
        1. If you're 200 pounds you'll have to put up 20 reps.
  3. Kettlebell Axe / One Arm Push-Ups
    1. 40 Sets of 6 H2H Swings with 48kg
    2. Grease the Groove with One Arm Push-Ups
  4. ABC Formula
  5. Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks
    1. Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
This leads me to another topic of : Do the Dang Programs As Written!  All too often, people (myself especially) will add more to a program or change a program for no good reason other than their own ego.  The egg does not teach the chicken, trust the program and the author.  Make no substitutions.  Have a one book/program policy.  Now, this comes with a caveat.  This does not mean don't stretch or don't do mobility but keep the skeleton of the program intact and do not violate any principles promoted by the original author.

Welp, I turn 31 in two days.  This is my path going forward.  No more wasting time, no more jumping from thing to thing.....only slow and methodical progress.

Thursday, June 20, 2024

The Get Strong Transformation Challenge : The True Program Minimum : My Plan : When to Skip : Keeping it Kavadlo

The Get Strong Transformation Challenge

By Adam Mundorf

The True Program Minimum

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing.


The Get Strong Transformation Challenge provides all of the above in spades.


The Get Strong Transformation Challenge -- My Plan

The Get Strong Transformation Challenge provides you a zero to hero plan in calisthenics without delving into gymnastics or skill based training. There is some leeway with the way you approach off days, so I will be explaining that here.


All of workout days will look like this :

  • Workout
    • Get Strong Warm-Up
    • Get Strong Workout
  • Before Bed
    • 5 Minute Squat Hold
All of my off days will look like this :
  • Before Bed
    • Get Strong Warm-Up
    • 5 Minute Squat Hold
In the book you get the option between 60 and 90 seconds. I chose 90 seconds because if a program gives me the option of more rest, I think I'd be foolish not to take it.

So, as you see the workout days are just simply spent doing the program plus a squat hold before bed. The Kavadlo's recommend doing some sort of activity during the off days and specifically recommend the Get Strong Warm-Up as an off day activity. I already have a fairly active job so walking specifically isn't necessary. So I choose to do the Get Strong Warm-Up followed by a squat hold before bed. In the book, the Kavadlo Bros recommend holding a squat for several minutes everyday to help with mobility, flexibility and strength.

When to Skip

In the book, if you miss a day or the prescribed reps for a workout, you repeat that week. In the past, I was overly concerned with missing days and the like. No longer, perfection is the enemy of progress. Repeating the basics is not a bad thing. I have a pretty sporadic work schedule, so instead of the day type you'll see (-) when I have to skip. I'll then just continue with the day count like normal. Your body does not know the difference between 7 or 8 days.

This comes with a caveat. The ONLY reason you skip a session that isn't auto regulated (this program isn't) is when your schedule demands it! Never due to fatigue, lack of enthusiasm or laziness. We need to cultivate self discipline through consistent practice.

Keeping it Kavadlo
Eggs do not teach the chicken.  Experienced coaches know not to mess with programs.  I've seen it all the time and when I was younger I violated this principle myself.  Adding this and that, changing a program because you think you are smarter than the author.  I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties.  Do I really know more than the great Kavadlo brothers?  Do I have the right to change their formula?  I have no right and I do not know more than them.  This is why I am keeping it Kavadlo.

Only when I finish this program, I will do kettlebells once again.


Wednesday, June 19, 2024

The Naked Warrior and The Fighter Pull-Up Plan

The Naked Warrior and The Fighter Pull-Up Plan

By Adam Mundorf

The Naked Warrior
The Naked Warrior is a program by Pavel Tsatsouline that focuses on two main movements : the one arm push-up and the one legged squat (pistol squat).  This plan is as simple and effective as can be.  Everyday you perform easy sets up to 5 reps throughout the day while remaining fresh.  All you do is focus on various regressions and as you get stronger you'll move to more advanced movements until eventually you reach the ultimate goal of perfect one arm push-ups and one legged squats.  The key to the above movements is staying fresh and never hitting anything close to failure.  Keep it simple, keep it 'easy' and keep it repeatable.

The Fighter Pull-Up Plan
The Fighter Pull-Up Plan is a fantastic plan by an unknown Russian author but popularized by Pavel Tsatsouline.  It allows you to gradually build up reps in the pull-up without even really realizing it.  I love doing pull ups so I'll enjoy this a lot.  The exact rep scheme is kind of a lot to post on here so I'll skip that for now but if you want to learn more here's the link : The Figher Pullup Program Revisited .  Eventually, I'll probably move to weighted pull-ups once I top 20 pull ups in a set.  I think that's a decent goal. 

Putting it All Together
So, throughout the day I will grease the groove with one arm push-ups and one legged squats.  When I get home from work, I will perform the Fighter Pull-Up Plan.

It's important to do a couple key stretches before you go to bed because all of this work really does take it's toll, specifically the one arm-pushup involves a lot of stabilizing and anti-rotation muscles.  The pull-ups also include a lot of hollow body bracing.

Before bed perform these stretches for 1 to 3 Rounds in a Circuit except the Bar Hang is done once at the end.  Coincidentally, this is also the same exact stretching sequence from Simple and Sinister. :
  • 90/90 Stretch
    • This will stretch your glutes, hips and lower back.
  • QL Straddle Stretch
    • This stretch is great for your back, groin and hamstrings.
  • Passive Bar Hang
    • This is great for shoulder health, spinal decompression and stretches your abs.
So, there you have it.

Monday, June 17, 2024

Simple and Sinister 2.0 - Simplicity of Training - The Best Results I Ever Had - Who Compares, Who Cares? - Step Loading, Rule of 24 - Keeping it Pavel - My Health Routine

 

Simple and Sinister 2.0

Simplicity of Training

The Best Results I Ever Had

My Health Routine

By Adam Mundorf


“The swing, the get-up, and the goblet squat are the three most beneficial exercises anyone could do -- period.” - Pavel Tsatsouline

"There is no better entry into strength than the kettlebell. Learning to do swings and get-ups properly will lay a great movement foundation : flexible hips, strong abs, important bracing, breathing, and shoulder packing skills, etc.

Every other modality, bodyweight or barbell, will be much easier, stronger and safer with a kettlebell foundation." Pavel Tsatsouline

Simplicity of Training
You don't need to do everything, all of the time.  The program minimum by Pavel Tsatsouline covers much of the basics.  Here is the program in a nutshell.  There is much more to it in terms of programming but if you want to learn more just buy the book.
  • Warm Up
    • 3(5) Prying Goblet Squat
      • 5 Curls on Last Rep of Each Set
    • 3(5) StrongFirst Hip Bridge
    • 3(10) Halo
  • Swings
    • 10(10) One Arm or Two Arm depending on the day
      • Every other training session is done with the two arm.
  • Turkish Get Up
    • 5(1) Turkish Get Up
  • Cool Down Stretches(1 to 3 Circuits except Bar Hang is done only once at the end)
    • 90/90 Stretch
    • QL Straddle Stretch
      • The key with these above stretches is to really relax into the stretch.  Take your time and just enjoy it.
    • Hang on Pull Up Bar
  • Off Days
    • Nothing 
  • Other Notes
    • Between even number sets you use expand your hand bands to work your finger extensors.
    • You breathe nasally slowly and take your time between sets.
    • Perform fast and loose drills to shake off the tension.
    • Always use a bit of chalk.
    • After 24 sessions with a weight (more on this later), I will begin to introduce two sets of a heavier weight.  Overtime, I will work up to using heavier weights almost effortlessly.
    • Apply Cornhuskers Lotion before bed on workout days to keep your hands moisturized, especially because you're now using chalk.
  • Jolts
    • On the 10th and 20th of every month, you test yourself with an unrelated activity.  It can be anything you want.
    • My favorite 'jolt' is farmer carrying my 32kg kettlebells until form failure.
    • All you do is the Simple and Sinister Warm-Up and then hit your jolt.
    • Same cool down stretching as before.
The prying goblet squat unlocks your hips plus the curls allow for some arm work.  The StrongFirst hip bridge activates the glutes and stretches the hip flexors.  The kettlebell halo unlocks your shoulders and works the whole shoulder girdle.  The kettlebell swing works with your hinge pattern and your whole posterior chain.  The turkish getup strengthens the shoulders and teaches your body how to move as one piece.  The 'expand your hand bands' between sets, balance out all of the gripping done during kettlebell training and hopefully life.  The cool down stretches stretch your hips, back and sides.  The hanging from a pull up bar decompresses your spine and improves shoulder health.

What's missing from the above?  Not much.  Could you do a bit better?  Probably but not without added complexity.  For the record, the book is worth getting.  There is also an excellent online course that can be found here : https://strongfirst.skilltrain.com/Pages/Public/Courses  There is so much more nuance to the program than what I wrote above.

The Best Results I Ever Had
The year was 2012 and I was a furniture mover in Philadelphia plus was an avid kettlebell lifter.  My plan was simple : Wake up before work, do the program minimum from Enter the Kettlebell and eat a hearty dinner when I get home.  My body was strong, my confidence was high and my vision for the future was bright.  I put in the work and as Dan John put it : "Little and often over the long haul."  The long haul is where I struggled.  Somewhere along the way my mind got cluttered.  I started to accumulate more training books, more ideas and quite frankly less results.  This ends today.  I will complete Simple and Sinister through to the Timed Simple standard.  My mind is no longer cluttered and my vision is clear.

Who Compares, Who Cares?
Don't compare yourself to others who don't have the same lifestyle as you.  A workout for a construction worker will be different than someone who sits at a desk all day.  This is why the program above rocks.  You do it as frequently as possible depending on your energy, time and schedule constraints.  So at the end of the day : Who compares and who cares?

Step Loading, Rule of 24
Simple and Sinister is meant to be run about 5 to 6 days a week through the Timeless Simple standard.  Now, if you read the above section, you realize that having an active occupation, demands more recovery thus more days off.  So, instead of going by a strict calendar month, we will be going by number of sessions with a given weight.  That number will be 24.  6 days a week multiplied by 4 weeks in a month equals 24 total sessions.

Keeping it Pavel
Eggs do not teach the chicken.  Experienced coaches know not to mess with programs.  I've seen it all the time and when I was younger I violated this principle myself.  Adding this and that, changing a program because you think you are smarter than the author.  I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties.  Do I really know more than the great Pavel Tsatsouline?  Do I have the right to change their formula?  I have no right and I do not know more than them.  This is why I am keeping it Pavel.

Follow me on my journey.  Repeat Until Strong.

Wednesday, June 12, 2024

Rite of Passage and Rite of Passage Hypertrophy Bias : 2024

 

Rite of Passage and Rite of Passage Hypertrophy Bias : 2024



My New Strength Evolution
Over the years I've experimented with many different strength programs.  I've gleaned useful things from all of them. By far my favorite has been the Rite of Passage by Pavel Tsatsouline.  This program focuses on the clean and press with a hint of swings/snatches.  The goal of this program is to eventually press 1/2 bodyweight and pass the secret service snatch test.  My evolution is taking all of my resources and combining the best parts without violating any principles.


My Rite of Passage Plan
This plan is inspired by Milo of Croton.  Milo of Croton was an ancient wrestler who carried a calf until it grew into a bull.  Thus 'discovering' progressive overload.  While I am strong enough to press half bodyweight, I am restarting this program with the small 16kg kettlebell.  Slowly moving up the weights until I eventually reach my upper risk to reward which for me is likely around 48kg.  No rush and no fuss, taking my time and enjoying the process.  Not looking to impress only looking for intrinsic progress.  There will be days where I need to skip due to scheduling issues, that's fine.  All I do is take that day off and pick up when my schedule settles.  Your body doesn't know the difference between 7 and 8 days, don't let perfection be the enemy of progress.
  • Day 1 (L)
    • Light Presses
      • Superset
    • Chin Ups
    • Light Snatches
  • Day 2 (V) (Done 4kg Heavier than Press)
    • Turkish Get Up
  • Day 3 (M)
    • Medium Presses
      • Superset
    • Chin Ups
    • Medium Effort Swings
  • Day 4 (V) (Done 4kg Heavier than Press)
    • Turkish Get Up
  • Day 5 (O)
    • Off Day
  • Day 6 (H)
    • Hard Presses
      • Superset
    • Chin Ups
    • Hard Effort Swings
  • Day 7 (O)
    • Off Day
Some More Info :
  • Variety Days (Feel free to skip these if you are tired, have a scheduling constraint or you just 'aren't feeling it'.
    • 5(1) 4kg Heavier than Press Loaded Carry Cook Drill
      • This will allow you to get some loaded carries in while at the same time working all ranges of motion of the press : overhead, the rack and the suitcase carry.
      • Doing it with a heavier than your working weight will get your nervous system accustomed to the next weight.  Then when you eventually move up to this weight, you'll recognize it!
  • Warm-Up
    • Joint Circling
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Grease the Groove Flexibility
    • Trifecta (20 Second Holds) (Various progressions and regressions)
      • Bridge
      • L-Sit
      • Twist
  • Pre-Bed Flexibility (1 to 3 Circuits except Bar Hang done Once at the End)
    • 90/90 Stretch
    • QL Straddle Stretch
    • Passive Bar Hang
  • Off Day
    • Don't do anything.
  • Between Sets
    • Walk Around and Shake it Out.  Don't just sit there!
    • Use expand your hand bands between ladders that aren't timed.
      • This will allow you to give your extensors some work while getting some active recovery.
      • Keep it intuitive and light, we aren't counting reps here.
  • My Approach to Swing and Snatches
    • In the book Pavel recommends to snatch 50-60% on Light Days.  Swing 70-80% on Medium Days.  Swing 100% on Heavy Days.  I use Simple and Sinister and the snatch test as my guide.
      • Light Days
        • Snatch about 50 to 60% if you went all out.
          • 5 Left/5 Right each Minute
      • Medium Days
        • Swing about 70 to 80% if you went all out.  Swing to a comfortable stop.
          • 8 Two Hand Swings each Minute 
      • Heavy Day
        • Swing 'Pedal to the Metal' and do as many you can in the allotted time. 
          • 10 Two Hand Swings each Minute.
    • You roll two dice for this and whatever the dice show is the total time of your pull session.
Rite of Passage Hypertrophy Bias
Once I complete a cycle of the Rite of Passage, I will repeat the cycle again with a hypertrophy bias.  Everything about the RoP stays the same except :
  • 1 Minute Rest between Ladders and Rungs
  • Chin Up weighed down with Press Sized Kettlebell
  • A Pre-Workout Glass of Whole Milk with Fruit
  • The expand your hand bands are omitted because everything is timed.
I think this will help me solidify my strength gains while giving me (God Willing) some hypertrophy along the way.  

Then when I hit my next cycle, my chin ups will feel extra light and I'll have a bit more muscle on my frame.
Conclusion and Summary
There you have it.  Let me know if you have any questions.

Light Day - Rite of Passge 16kg - 06/24/2024

  Light Day - Rite of Passage 16kg - 06/24/2024 Warm-Up 3(5) 16kg Prying Goblet Squat 5 Curls on Last Rep of Each Set 3(5) StrongFirst Hip B...