Saturday, February 16, 2013

ROP Heavy 12 (28kg: 4x5+1x4)

28kg Clean & Press + Pull Ladders
4 thirteen-minute ladders with 5 rungs and 1 ladder with 4 rungs:
(4 x 1,2,3,4,5) + (1 x 1,2,3,4).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: More volume, same effort as last week.)

28kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8: Same volume and effort as last week.)


Anonymous said...

Workouts are looking very strong John! Nice work man.

Ben Edwards

John Roberts said...

Thanks Ben. Like you, I've also had to recover from the flu. I can't remember the last time I had food poisoning though. I feel my strength coming back like a cobra-bitten honey badger! :)