Saturday, August 27, 2011

ROP Heavy 9 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: Same volume, more effort than three weeks ago. I'm going to cut the duration of my variety days by a third next week.)

28kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8+: More volume and effort than three weeks ago.)

No comments: