Wednesday, May 4, 2011

ROP Medium 1 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 8: Well, that didn't work even though I increased the time by three minutes instead of two. The pull-ups were the toughest.)

24kg Swing x 20 on the minute x 9.
(RPE 7)

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