KBB end of week 12 (b)

28kg  Contralateral Single leg deadlift Ladder (3 rungs) repeated
9 sets
Time: 15min


24kg  C&P 3reps Left and then Front  Squat 3reps Left

24kg  C&P 3reps Right and then Front  Squat 3reps Right
Repeat 9x in 15m

50' Rope vs 32kg Swings
30:30 (work:rest)

• Large Symetric Undulations
• 2H Swing
• Grappler
• 1H Swing Left  (15sec)
• 1H Swing Right  (15sec)
• Asymetric fast small waves

Ropes and KBB end of week 11 (a)

28Kg Snatch ladder, 3rungs (42 reps total)
Grip on Left side is the main weakness. I need to do some more Farmer walks w/a heavy bell and some more crush grips.
Right side is spot on.

14 min

28kg Alternating TGU
18 reps total 

14min

Rope Work: 30:30
Symetric two-arm waves
asymetric two-arm waves
Side waves
1H-Bull whip Left
1H-Bull whipRight

Underhand Symetric two-arm waves
Underhand asymetric two-arm waves
Underhand Side waves
Underhand 1H-Bull whip Left
Underhand 1H-Bull whipRight

2-H woodchopper motion (left and right)

Total time: 11m:30s



10 min

Been a while since I have done these, what with my week long layoff. Decided to drop down to the 24k and 20kg. It went well.

** Tore two calluses midway and had to scrounge for some socks to complete the routine.

Rope rope rope....Pipe Pipe Pipe

Got my 1.5" Manila in the mail today.

Started off wanting to do 1min on 1 min off....
Failed at 40 secs or so...

switches to 30:30 for anohter 6 minutes....WHEW!
These things are awesome. I did two arm synchronous undulations, alternating arms, 1-arms....I was gassed...

Next I grabbed the slosh pipe for a walka roudn the yard doign a Zercher carry.
Repeated doing overhead walk
And finally did some "paddling" to finish me off...