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.)

2 comments:

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! :)