Saturday, October 13, 2012

ROP Heavy 4 (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 8+: Same volume, less effort than last week.)

24kg Swing x 22 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 9: More volume, density, and effort than last week.)

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