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  1. ROP- Medium Day

    by , 01-01-2009 at 09:07 AM
    [B][U]GRINDS

    [/U]C+P (24):[/B] 1,2,3 x5 = 30 Reps
    [B]TPU (BW)[/B]1,2,3 x 5 = 30 Reps

    Rest Periods = Scheme 3

    [B]Total Time= 32:15[/B]

    [COLOR=red][FONT=Verdana][COLOR=#000000][B][U]SWING[/U][/B][/COLOR][/FONT][/COLOR]

    [COLOR=red][FONT=Verdana][COLOR=#000000][B]32Kg[/B]: 12:20/144 reps [COLOR=red][FONT=Verdana][COLOR=#000000](12 on the minute)[/COLOR][/FONT][/COLOR][/COLOR][/FONT][/COLOR]
    [FONT=Verdana]HR= 148 (Taken for ...
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  2. ROP- Light Day

    by , 12-30-2008 at 09:12 AM
    [B][U]GRINDS[/U][/B]

    [B]C&P (24):[/B] 1,2 x5 = 15 Reps
    [B]TPU (BW):[/B] 1,2 x5 = 15 Reps

    Rest Periods = Scheme 2
    Rest between ladders= 2mins

    [B]Total Time= 20:45[/B]

    [B]No snatching- not feeling well[/B]
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  3. ROP- Heavy Day

    by , 12-27-2008 at 09:17 AM
    [B][U]GRINDS

    [/U]C+P (24):[/B] 1,2,3,4,5 x5 = 7[B]5 Reps[/B]
    [B]Row (24):[/B] 1,2,3,4,5 x5 = 7[B]5 Reps[/B]

    [COLOR=red]Rest Periods = Scheme 2[/COLOR]

    [B]Total Time= 67.5 mins [/B](Forearms really tired)

    [B]No swinging- feeling unwell[/B]
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  4. ROP- Medium Day

    by , 12-24-2008 at 09:22 AM
    [B][U]GRINDS

    [/U]C+P (24):[/B] 1,2,3 x5 = 30 Reps
    [B]TPU (BW)[/B]1,2,3 x 5 = 30 Reps

    Rest Periods = Scheme 2

    [B]Total Time= 35:40[/B]

    [B]No swings[/B]
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  5. ROP Week 6- Light Day

    by , 12-22-2008 at 09:36 AM
    [B][U]GRINDS

    [/U]C&P (24):[/B] 1,2 x5 = 15 Reps
    [B]TPU (BW):[/B] 1,2 x5 = 15 Reps

    Rest Periods = Scheme 2
    Rest between ladders= 3mins

    [B]Total Time= 24:40[/B]


    [B][U]Snatches[/U][/B]

    24Kg: 5:00/ 40 reps (5/5- 30s work:3s rest)
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