Rite of Passage with Easy Strength (80+% 1RM):
36kg Alternating TGU x 2/2.
Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as three weeks ago.)
Saturday, June 30, 2012
Thursday, June 28, 2012
ROP/ES Light 14.8
Rite of Passage with Easy Strength (60+% 1RM):
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume and effort as three weeks ago.)
24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as three weeks ago.)
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume and effort as three weeks ago.)
24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as three weeks ago.)
Wednesday, June 27, 2012
ROP/ES Medium 14.6
Rite of Passage with Easy Strength (70+% 1RM):
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume and effort as three weeks ago.)
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume and effort as three weeks ago.)
Tuesday, June 26, 2012
ROP/ES Light 14.4
Rite of Passage with Easy Strength (60+% 1RM):
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume and effort as three weeks ago.)
24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume and effort as three weeks ago.)
24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
Monday, June 25, 2012
ROP/ES Medium 14.2
Rite of Passage with Easy Strength (70+% 1RM):
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: Same volume and effort as three weeks ago.)
28kg Snatch x 5/5 on the minute x 8.
(RPE 6+: Less volume and effort than three weeks ago.)
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: Same volume and effort as three weeks ago.)
28kg Snatch x 5/5 on the minute x 8.
(RPE 6+: Less volume and effort than three weeks ago.)
Friday, June 22, 2012
PTTP/ES Week 16
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 305lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8+: More volume and effort than last week.)
75lb SP x 4/4,4/4,3/3,3/3 with BW Pull-ups x 4,3,3,3.
Rest 3-4 minutes between sets.
(RPE 7+: Same volume, more effort than last week.)
32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)
32kg Goblet SQ x 2,3,5 with 305lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8+: More volume and effort than last week.)
75lb SP x 4/4,4/4,3/3,3/3 with BW Pull-ups x 4,3,3,3.
Rest 3-4 minutes between sets.
(RPE 7+: Same volume, more effort than last week.)
32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)
Thursday, June 21, 2012
PTTP/ES Week 15.8
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 295lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8: More volume and effort than last week.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as last week.)
32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)
32kg Goblet SQ x 2,3,5 with 295lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8: More volume and effort than last week.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as last week.)
32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)
Wednesday, June 20, 2012
PTTP/ES Week 15.6
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 285lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7: More volume and effort than three weeks ago.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: More volume and effort than three weeks ago.)
32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)
32kg Goblet SQ x 2,3,5 with 285lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7: More volume and effort than three weeks ago.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: More volume and effort than three weeks ago.)
32kg Swing x 16 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 4: Less volume and effort than last week.)
Tuesday, June 19, 2012
PTTP/ES Week 15.4
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 275lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: More volume and effort than last week.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)
32kg Goblet SQ x 2,3,5 with 275lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: More volume and effort than last week.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)
Monday, June 18, 2012
PTTP/ES Week 15.2
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 265lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than last week.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: More volume and effort than last week.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)
32kg Goblet SQ x 2,3,5 with 265lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than last week.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: More volume and effort than last week.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)
Friday, June 15, 2012
PTTP/ES Week 15
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 295lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8: More volume and effort than three weeks ago.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
32kg Goblet SQ x 2,3,5 with 295lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 8: More volume and effort than three weeks ago.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
Thursday, June 14, 2012
PTTP/ES Week 14.8
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 285lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7: More volume and effort than three weeks ago.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
32kg Goblet SQ x 2,3,5 with 285lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7: More volume and effort than three weeks ago.)
70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
Wednesday, June 13, 2012
PTTP/ES Week 14.6
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 275lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: More volume and effort than three weeks ago.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
32kg Goblet SQ x 2,3,5 with 275lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: More volume and effort than three weeks ago.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
Tuesday, June 12, 2012
PTTP/ES Week 14.4
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 265lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than three weeks ago.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume, more effort than three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
32kg Goblet SQ x 2,3,5 with 265lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5+: More volume and effort than three weeks ago.)
65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume, more effort than three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
Monday, June 11, 2012
PTTP/ES Week 14.2
Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 255lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as three weeks ago.)
60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
32kg Goblet SQ x 2,3,5 with 255lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as three weeks ago.)
60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)
Saturday, June 9, 2012
ROP/ES Heavy 14
Rite of Passage with Easy Strength (80+% 1RM):
36kg Alternating TGU x 2/2.
Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as last week.)
36kg Alternating TGU x 2/2.
Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as last week.)
Thursday, June 7, 2012
ROP/ES Light 13.8
Rite of Passage with Easy Strength (60+% 1RM):
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: More volume and effort than last week.)
24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as last week.)
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: More volume and effort than last week.)
24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as last week.)
Wednesday, June 6, 2012
ROP/ES Medium 13.6
Rite of Passage with Easy Strength (70+% 1RM):
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume and effort as last week.)
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume and effort as last week.)
Tuesday, June 5, 2012
ROP/ES Light 13.4
Rite of Passage with Easy Strength (60+% 1RM):
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: More volume and effort than last week.)
24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: More volume and effort than last week.)
28kg Alternating TGU x 2/2.
Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 24kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 28kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: More volume and effort than last week.)
24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: More volume and effort than last week.)
Monday, June 4, 2012
ROP/ES Medium 13.2
Rite of Passage with Easy Strength (70+% 1RM):
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)
32kg Snatch x 5/5 on the minute x 8.
(RPE 7: More volume and effort than last week.)
32kg Alternating TGU x 2/2.
Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)
32kg Snatch x 5/5 on the minute x 8.
(RPE 7: More volume and effort than last week.)
Saturday, June 2, 2012
ROP/ES Heavy 13
Rite of Passage with Easy Strength (80+% 1RM):
36kg Alternating TGU x 2/2.
Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: More volume and effort than three weeks ago.)
32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as three weeks ago.)
36kg Alternating TGU x 2/2.
Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: More volume and effort than three weeks ago.)
32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as three weeks ago.)
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