28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs:
(5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: More volume and effort than last week.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort as last week.)
Showing posts with label medium. Show all posts
Showing posts with label medium. Show all posts
Wednesday, March 13, 2013
Wednesday, March 6, 2013
ROP Medium 13 (28kg: 4x4+1x2)
28kg Clean & Press + Pull Ladders
4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(4 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)
4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(4 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)
Wednesday, February 13, 2013
ROP Medium 12 (28kg: 4x4+1x2)
28kg Clean & Press + Pull Ladders
4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(4 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: More volume, less effort than last week.)
28kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort as last week.)
4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(4 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: More volume, less effort than last week.)
28kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort as last week.)
Wednesday, February 6, 2013
ROP Medium 11 (28kg: 4x4)
28kg Clean & Press + Pull Ladders
4 eight-minute ladders with 4 rungs:
(4 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: Same volume, more effort than last month.)
28kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 7: Less volume, more effort than last month.)
4 eight-minute ladders with 4 rungs:
(4 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: Same volume, more effort than last month.)
28kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 7: Less volume, more effort than last month.)
Wednesday, January 9, 2013
ROP Medium 10 (28kg: 4x4)
28kg Clean & Press + Pull Ladders
4 eight-minute ladders with 4 rungs:
(4 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: More volume and effort than last week.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume and effort as last week.)
4 eight-minute ladders with 4 rungs:
(4 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: More volume and effort than last week.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume and effort as last week.)
Wednesday, January 2, 2013
ROP Medium 9 (28kg: 3x4+1x2)
28kg Clean & Press + Pull Ladders
3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(3 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, less effort than three weeks ago.)
3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(3 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, less effort than three weeks ago.)
Wednesday, December 12, 2012
ROP Medium 8 (28kg: 3x4+1x2)
28kg Clean & Press + Pull Ladders
3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(3 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: More volume, same effort as last week.)
28kg Swing x 20 on the minute x 9.
(RPE 7: Same volume and effort as last week.)
3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(3 x 1,2,3,4) + (1 x 1,2).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: More volume, same effort as last week.)
28kg Swing x 20 on the minute x 9.
(RPE 7: Same volume and effort as last week.)
Wednesday, December 5, 2012
ROP Medium 7 (28kg: 3x4)
28kg Clean & Press + Pull Ladders
3 eight-minute ladders with 4 rungs (3 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Less volume, same effort as three weeks ago.)
28kg Swing x 20 on the minute x 9.
(RPE 7: Less volume, same effort as three weeks ago.)
3 eight-minute ladders with 4 rungs (3 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Less volume, same effort as three weeks ago.)
28kg Swing x 20 on the minute x 9.
(RPE 7: Less volume, same effort as three weeks ago.)
Wednesday, November 7, 2012
ROP Medium 6 (24kg: 5x4)
24kg Clean & Press + Pull Ladders
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume and effort as last week.)
24kg Swing x 22 on the minute x 10.
(RPE 7: More volume, density, and effort than last week.)
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume and effort as last week.)
24kg Swing x 22 on the minute x 10.
(RPE 7: More volume, density, and effort than last week.)
Wednesday, October 31, 2012
ROP Medium 5 (24kg: 5x4)
24kg Clean & Press + Pull Ladders
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume and effort as three weeks ago.)
24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume and effort as three weeks ago.)
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume and effort as three weeks ago.)
24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume and effort as three weeks ago.)
Wednesday, October 10, 2012
ROP Medium 4 (24kg: 5x4)
24kg Clean & Press + Pull Ladders
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume, less effort than last week.)
24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume, less effort than last week.)
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6: Same volume, less effort than last week.)
24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume, less effort than last week.)
Wednesday, October 3, 2012
ROP Medium 3 (24kg: 5x4)
24kg Clean & Press + Pull Ladders
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume and effort as three weeks ago.)
24kg Swing x 20 on the minute x 10.
(RPE 6+: More volume and effort than three weeks ago.)
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume and effort as three weeks ago.)
24kg Swing x 20 on the minute x 10.
(RPE 6+: More volume and effort than three weeks ago.)
Wednesday, September 12, 2012
ROP Medium 2 (24kg: 5x4)
24kg Clean & Press + Pull Ladders
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume, less effort than last week.)
24kg Swing x 20 on the minute x 9.
(RPE 6: Same volume and effort as last week.)
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6+: Same volume, less effort than last week.)
24kg Swing x 20 on the minute x 9.
(RPE 6: Same volume and effort as last week.)
Wednesday, September 5, 2012
ROP Medium 1 (24kg: 5x4)
24kg Clean & Press + Pull Ladders
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Due to the pull-ups.)
24kg Swing x 20 on the minute x 9.
(RPE 6.)
5 seven-minute ladders with 4 rungs (5 x 1,2,3,4).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7+: Due to the pull-ups.)
24kg Swing x 20 on the minute x 9.
(RPE 6.)
Thursday, August 16, 2012
PM-modified Medium 19.8
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
Wednesday, August 15, 2012
PM-modified Medium 19.6
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
Thursday, August 9, 2012
PM-modified Medium 18.8
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)
Wednesday, August 8, 2012
PM-modified Medium 18.6
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as three weeks ago.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as three weeks ago.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)
Thursday, July 19, 2012
PM-modified Medium 17.8
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
Wednesday, July 18, 2012
PM-modified Medium 17.6
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume, less effort than last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume, less effort than last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
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