Replacement for ROP swings?
I am currently going through ROP press and pull-up ladders and am considering changing up the swing protocol for medium and heavy days. I'd appreciate any insight you knowledgeable people might offer on helping me do this sensibly.
My goals are not to complete the snatch test or even necessarily the 1/2 BW press. I am just looking to get stronger and to get some modest improvement in conditioning. Most of my conditioning comes from elsewhere, hence why I don't feel like I need to get smoked following a strength workout. I have other, all-out, high-intensity, anaerobic activities that are my focus.
I have a few ideas. Things like maybe around 80-100 total one-handed swings with the press bell on medium days, around 60-80 total two-handed swings with the next bell size up on heavy days, without any emphasis on time; or, with a heavier bell than the press bell, sets of four one-handed swings, each side, EMOM for around 8-10 rounds on medium days, for around 12-15 rounds on hard days; maybe just give the medium and heavy day swings the light day effort.
I enjoy the light snatch days and am not necessarily looking to change that. I also do some single-leg work on variety days (nothing crazy here, like two or three sets of five or eight reps, stuff like that).
Thanks for reading and for any advice or thoughts you might have.