Wednesday, January 14, 2009

ROP Medium with an epiphany...

It wasn't until the last (5th) ladder that I decided to try the bottoms-up press with my 24kg because I was clean and pressing it relatively "easy" on the 3rd and 4th rungs. So, on the 3rd rung of the 5th ladder I did. What a challenge it was and how good it felt! Too much for the 4th rung for sure. I will now incorporate as many of these as I can to boost my strength in the ROP.

24kg & 32kg C&P + Pull Ladders

Rest periods were 2 minutes between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4
24kg BU Press on 3rd rung of the 5th ladder

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

Rest 2 minutes

24kg Swings x 20 on the minute x 8

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