Jul 21, 2019 · In ROTK Grind block, a double kbell snatch is first done prior to each set of the double presses. Therefore, your weight should be either based on how much you can double …

Dec 22, 2018 · Hello everyone, i'm on my last week with ROTK ( for now), and i would like to share my experience with the program. In 2018, i had few months of ROP- achive the half …

Jul 27, 2021 · But having just read rotk I really like the 2 week blocks and I think I have seen talk of alternating s&s with pttp in a 2 week block format. So I'm thinking of alternating pttp …

Jul 25, 2017 · Highly recommend RoTK if you are ready for it!!! Eating and sleeping are very important . And yes, expect some hypertrophy, especially in your shoulders and traps and …

Aug 3, 2017 · Everyone who read RoTK had a chance to get to know the double kettlebell deadlift exercise, Pavel suggests there to do two series of 20 reps with working bells after the last …

Aug 13, 2024 · Yes, it's clearer in the preceeding chapter that you're only doing 2 sets (3 if you're not using it with RoTK). I've used the deadlift plan with single leg deadlifts for a number of …

Jul 2, 2024 · RoTK I like certain things from ROTK like the higher rep rungs (as an optional progression), 20 rep deadlifts, squats, escalating density ladders, and using double bells ( I …

Dec 8, 2018 · After RoTK, I took 1 or 2 weeks off and I freestyled it (barbell plus kb) for a month or 2 and really focused on my nutrition and fat loss. I did very little exercising, I tried to do as little …

Nov 21, 2021 · Thanks for the responses guys. Funnily enough my first stop was revising ROTK but it doesn't mention anything about hand placement / elbow crease positioning which is what …

Aug 27, 2022 · Or ROTK, but that program has fairly a high entry barrier -- half BW press plus 24kg SSST. Click to expand... In the kettlebell strong, phase 2, workout 29, we have 10x5 with …