Monday, December 3, 2012

ROP Light 7 (28kg: 3x3)

28kg Clean & Press + Pull Ladders.
3 five and a half-minute ladders with 3 rungs (3 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4: Less volume, same effort as three weeks ago.)

24kg Alternating L/R Snatch x 11 on the minute x 10.
(RPE 5+: Same volume and effort as three weeks ago.)

No comments: