hi. got a new rope for climbing. same as you use to secure big ships in a harbour. its a great workout climbing these.im doing this for the next few months:
mon: squat 10 sets of 3
bench press 5 sets of 5
swing 100
wed: squat 3 sets of 8
clean&press 5 sets of 5
rope climb 5 sets of up&down( 2 arm)
fri: bench press 10 sets of 3
squat 5 sets of 5
snatch 100
yours kim