Saturday, February 7, 2009

ROP Heavy 12-minute Ladders

I experimented a little too much with the ROP and got a little fried. Good thing I used 12-minute ladders.

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

Rest periods varied.
32kg C&Ps on Rung 1
24kg C&Ps on Rung 2 (24kg BU Press on Ladders 3 & 4)
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 4 (24kg BU Press on Ladders 1 & 2)
24kg C&Ps on Rungs 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 8

No comments: