Saturday, July 11, 2009

ROP Heavy with 8-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Thursday variety:
16kg RKC TGU with a pause x 1L&R (Total time per side was about 3:15. I used 15 seconds per step of the 7 steps from "Kettlebells from the Ground Up, The Kalos Sthenos". Seven steps up and six steps down.

16kg Flowing RKC TGU x 1L&R (no pauses).

Eischens Yoga for Warriors
(All RPE 16)

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders
5 Eight-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18: Not surprised...)

10-minute rest

24kg Swings x 20 on the minute x 12
(RPE 16: Surprised!)

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