Rebel With A Kettlebell: ROP Medium III (1×4 / 4×3)
May 19, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders 5 five-minute ladders (1 x 1,2,3,4; 4 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 17) Cool Down: …
Rebel With A Kettlebell: ROP Heavy III (2×5 / 3×4)
May 19, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders 5 ten-minute ladders (2 x 1,2,3,4,5; 3 x 1,2,3,4). BW Pull Rung type: 1 Pull-up 2 Chin-ups 3 Wide pull-ups 4 Narrow pull-ups (5) Chin-ups (RPE 19: To the limit.) 3-min rest. 28kg Swings x 20 on the minute x 6 …
Rebel With A Kettlebell: ROP Light IV (2×3 + 3×2)
May 19, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders: 5 four-minute ladders (2 x 1,2,3; 3 x 1,2). Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (3) Chin-ups (RPE 16) 5-min rest. 28kg Snatch x 5L&R on the minute x 10 (RPE 17) Cool Down: …
Rebel With A Kettlebell: ROP Medium IV (2×4 + 3×3)
May 19, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
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)
May 19, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
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). …
