Saturday, September 24, 2011

ROP Heavy 11 (32kg: 6x3)

32kg Clean & Press + Pull Ladders
6 10-minute ladders with 3 rungs (6 x 1,3,5).

BW Pull Rung type:
1 Pull-up
3 Wide pull-ups
5 Chin-ups
(RPE 9: Less volume and density, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 8+: More volume and effort than three weeks ago.)

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