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Thread: RKC Rite of Passage Modification: Opinions, please! page

  1. #1
    Stallion's Avatar
    Stallion is offline Senior Member
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    RKC Rite of Passage Modification: Opinions, please!

    First, let me state that I fully understand that by virtue of changing anything I am no longer doing the RoP program. As an act of contrition, let's call my plan "The Bastard".

    I would like some feedback from the RKC's on the board on said program. My goal is to maintain strength while dropping 10lbs, and improving conditioning. Here's my plan:

    Saturday (Heavy):

    Warm Up:
    3:00 TGU
    10 2H Swings
    Mobility Drills

    A. Clean/Squat/Press; 5 Ladders (1,2,3,4,5)
    B. Swings 2:00-12:00 (dice roll) max effort

    On Monday and Wednesday, i'd like to do some complex work like this one I found on RKC Pat Flynn's blog: The Chronicles of Strength - The Chronicles of Strength

    Layer 1 Complex x 5
    Front Squat
    See-Saw Press

    Layer 2 Complex x 5
    Clean
    Front Squat
    See-Saw Press

    Layer 3 Complex x 5
    Swing
    Clean
    Front Squat
    See-Saw Press
    Push up

    Layer 4 Complex x 5
    Swing
    Clean
    Front Squat
    See-Saw Press
    Push up
    Renegade Row

    The complex work would be light...16kg.

    So let's hear it... Good Idea? Bad Idea? Will this get me lean (with the proper diet of course) and strong? I posted this on Dragon Door, too...but those folks aren't always the most open minded and free thinking folks.

    I should also add that I will be doing two days of light, recovery focused yoga on two 'Variety' days, and practicing TGU on the other.

  2. #2
    Al_Kavadlo's Avatar
    Al_Kavadlo is offline Senior Member
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    Looks like a good program. Go for it!
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com


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