Saturday, October 6, 2012

ROP Heavy 3 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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. Pull-ups were tough on the last two rungs of the last two ladders.)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

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