Rebel With A Kettlebell: ROP Medium IV (2×4 + 3×3)

28kg C&P + Pull Ladders 5 five-minute ladders (2 x 1,2,3,4; 3 x 1,2,3). BW Pull Rung type: 1 Pull-up 2 Wide pull-ups 3 Chin-ups (4) Narrow pull-ups (RPE 18) 5-min rest. 28kg Swings x 20 on the minute x 8 (RPE 18) Cool Down: …

Rebel With A Kettlebell: ROP Heavy IV (3×5 + 2×4)

28kg C&P + Pull Ladders 5 ten-minute ladders (3 x 1,2,3,4,5; 2 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 19+: Next week the ladders are going to be eleven minutes). …

Rebel With A Kettlebell: ROP Heavy V (4×5 + 1×4)

28kg C&P + Pull Ladders 5 eleven-minute ladders (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 18+: The extra minute on the ladder helped immensely). 5-min rest. …

Bolles Fitnessblog: Friday 04.12.2009 Kettlebell Class

am active recovery walking 30 min pm. Kettlebell Class 60 min. Warmup & Joint Mobility 15 min. Practice: Press, Windmill, TGU Kettlebell / BW Circuit 10 –> 1. Swing (reps each Hand) Pushup Clean (reps each Hand) …

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