Off Day - Rite of Passage Classic 20kg - 10/16/2025
Friday, October 17, 2025
Wednesday, October 15, 2025
Variety Day - Rite of Passage Classic 20kg - 10/15/2025
Variety Day - Rite of Passage Classic 20kg - 10/15/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Loaded Carry Cook Drill
- 28kg
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Tuesday, October 14, 2025
Light Day - Rite of Passage Classic 20kg - 10/14/2025
Light Day - Rite of Passage Classic 20kg - 10/14/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 4(1) 20kg Military Press
- Superset
- 4(1) Chin Up
- Pull
- 9 Minute 20kg Snatch
- 50-60% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Monday, October 13, 2025
Off Day - Rite of Passage Classic 20kg - 10/13/2025
Off Day - Rite of Passage Classic 20kg - 10/13/2025
Sunday, October 12, 2025
Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025
Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025
Everything felt great this week. I had to take a few days off this week because frankly, my schedule and energy demands required me too. I have made a couple changes to my nutrition : I'm no longer having protein bars or shakes. I think having that on this plan was barking up the wrong tree and I'd much rather keep my plan as simple as possible. I'm also going to be weighing myself every morning once my scale arrives. When I do hit a muscle gain program (probably Return of the Kettlebell) I'll incorporate some whole foods but not shakes/bars.
My press is feeling super strong. The 20kg is already feeling fairly light and easy to press. The pressing groove feels healthy and smooth. I've been doing some chin ups but they're still a bit of a struggle. They are optional, so I'm okay with that.
Onto week 3.
Heavy Day - Rite of Passage Classic 20kg - 10/12/2025
Heavy Day - Rite of Passage Classic 20kg - 10/12/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 4(1,2,3) 20kg Clean and Press
- Pull
- 10 Minute 20kg Swing
- 100% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Saturday, October 11, 2025
Medium Day - Rite of Passage Classic 20kg - 10/11/2025
Medium Day - Rite of Passage Classic 20kg - 10/11/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 3(1,2) 20kg Clean and Press
- Superset
- 1(1,1) Chin Up
- Pull
- 3 Minute 20kg Swing
- 70-80% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Tuesday, October 7, 2025
Variety Day - Rite of Passage Classic 20kg - 10/07/2025
Variety Day - Rite of Passage Classic 20kg - 10/07/2025
- Nothing
Monday, October 6, 2025
Light Day - Rite of Passage Classic 20kg - 10/06/2025
Light Day - Rite of Passage Classic 20kg - 10/06/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 3(1) 20kg Military Press
- Superset
- 3(1) Chin Up
- Pull
- 6 Minute 20kg Snatch
- 50-60% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Sunday, October 5, 2025
Off Day - Rite of Passage Classic 20kg - 10/05/2025
Off Day - Rite of Passage Classic 20kg - 10/05/2025
Saturday, October 4, 2025
Variety Day - Rite of Passage Classic 20kg - 10/04/2025
Variety Day - Rite of Passage Classic 20kg - 10/04/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Loaded Carry Cook Drill
- 28kg
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Off Day - Rite of Passage Classic 20kg - 10/03/2025
Off Day - Rite of Passage Classic 20kg - 10/03/2025
Thursday, October 2, 2025
Recap Week 1 - Rite of Passage Classic 20kg - 10/02/2025
Recap Week 1 - Rite of Passage Classic 20kg - 10/02/2025
Everything felt great this week. I'm really enjoying the hand to hand swings as my main swing of choice for the swing days. They've always felt more intuitive to me. I mix all the swings up but I definitely favor the h2h variety. Chin Ups are a bit tougher still but I've also had a lot of water retention. I still get some each session but I'm eager to get back to chin ups being effortless.
I'm liking using a heavier weight than the 16kg, the 16kg was a bit too light for me to get 'form feedback'. As Gray Cook says : 'Heavy weight is instructive.' It's just enough weight where I can pinpoint where I need to sharpen up.
Onto week 2!
Heavy Day - Rite of Passage Classic 20kg - 10/02/2025
Heavy Day - Rite of Passage Classic 20kg - 10/02/2025
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Press
- 3(1,2,3) 20kg Clean and Press
- Superset
- 2(1,1,1) Chin Up
- Pull
- 9 Minute 20kg Swing
- 100% Effort
- Post Workout Stretching
- 90/90 Stretch
- QL Cross Legged Stretch
- Passive Bar Hang
Variety Day - Rite of Passage Classic 20kg - 10/01/2025
Variety Day - Rite of Passage Classic 20kg - 10/01/2025
- Nothing
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