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Rebel With A Kettlebell: ROP Light (5 three-minute Ladders / 2 Rungs)

John Roberts, RKC — Wed, 31 Dec 1969 23:59:59 +0000

Mobility, stretch, and warm-up: Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel. 28kg C&P + Pull Ladders 5 three-minute ladders 2 Rungs BW Pull Rung type: 1 Pull-up 2 Wide pull-ups (RPE 15) 5-min rest. …

Jersey Kettlebell: 100 Double Kettlebell Jerks, 100 weighted pull ups

mike stehle — Wed, 31 Dec 1969 23:59:59 +0000

High volume day! It’s a beautiful day here at the Jersey Shore. I took this outdoors to day and did 10 sets of 10 reps of: 10 double kettlebell jerks (24kg’s) 10 weighted pull ups (15 lbs) Felt great to…

Hanging a kettlebell – Dragon Door Forums

Madison Jason — Wed, 31 Dec 1969 23:59:59 +0000

What’s everyone using to hang a bell from while doing pull ups? I’ve tried using my foot but it’s a pain as my bar is just barely high enough for me.

Nathan's Fitness and Russian Kettlebell Blog: Max Effort Bench …

Nathan Donahue — Wed, 31 Dec 1969 23:59:59 +0000

Floor Press, work up to a max single, then drop it down for a heavy triple; Weighted Dips paired with Weighted Pull-ups, total of 50 pull-ups; Kettlebell Swings x 200 (part of the November Challenge). Only do the kettlebell swings if …

Rebel With A Kettlebell: ROP Heavy (5 nine-minute Ladders / 4 Rungs)

John Roberts, RKC — Wed, 31 Dec 1969 23:59:59 +0000

28kg C&P + Pull Ladders 5 nine-minute ladders with 4 Rungs. BW Pull Rung type: 1 Pull-up 2 Wide pull-ups 3 Chin-ups 4 Narrow pull-ups (RPE 19) 5-min rest. 28kg Swings x 20 on the minute x 8 (RPE 18) Cool Down: …

Rebel With A Kettlebell: ROP Light II (5 three-minute Ladders / 2 …

John Roberts, RKC — Wed, 31 Dec 1969 23:59:59 +0000

28kg C&P + Pull Ladders: 5 three-minute ladders with 2 Rungs. Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (RPE 17) 5-min rest. 28kg Snatch x 5L&R on the minute x 8 (RPE 18: The extra 8kg on the pull-ups did it!) Cool Down: …

Rebel With A Kettlebell: ROP Medium (5 five-minute Ladders / 3 Rungs)

John Roberts, RKC — Wed, 31 Dec 1969 23:59:59 +0000

28kg C&P + Pull Ladders 5 five-minute ladders with 3 Rungs. Pull Rung type +8kg on ladders 1 & 2. Body weight on 3-5: 1 Pull-up 2 Wide pull-ups 3 Chin-ups (RPE 18) 5-min rest. 28kg Swings x 20 on the minute x 7 (RPE 17) Cool Down: …

Rebel With A Kettlebell: ROP Heavy II (5 ten-minute ladders / 4+ …

John Roberts, RKC — Wed, 31 Dec 1969 23:59:59 +0000

28kg C&P + Pull Ladders 1 ten-minute ladder with 5 rungs and 4 ten-minute ladders with 4 rungs. BW Pull Rung type: 1 Pull-up 2 Chin-ups 3 Wide pull-ups 4 Narrow pull-ups (5) Chin-ups (RPE 19: Even with the extra minute for rest between …

Rebel With A Kettlebell: ROP Light III (1×3 / 4×2)

John Roberts, RKC — Wed, 31 Dec 1969 23:59:59 +0000

28kg C&P + Pull Ladders: 5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs. Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (3) Chin-ups (RPE 17) 5-min rest. 28kg Snatch x 5L&R on the minute x 9 (RPE 17) Cool Down: …

Rebel With A Kettlebell: ROP Light III (1×3 / 4×2)

John Roberts, RKC — Wed, 31 Dec 1969 23:59:59 +0000