Saturday, January 31, 2009

ROP Heavy play time!

The practice time for the first ladder was about a leisurely 6 1/2 minutes. So, I added 3 1/2 minutes rest and started a new ladder every 10 minutes. This was much rougher play than I expected because as the ladders increased, the rest periods decreased!

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods varied around 3:30 minutes and less between ladders.
24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 4 & 5

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

10-minute rest

32kg Swings x 20 on the minute x 7

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