Excellent work. How long did you rest between rungs? Ladders?
If you have a vid of some of your ROP sessions, I'd like to take a look as I may learn a thing or two
I have no video, but I can describe it well.
As warm up I did, for the vast majority of sessions, 2 sets of 5 of GSQ alternate with Halo, then 2-3 TGU per side, the weight went from 24 to 32, dependent on how I felt that day, I want to feel my upper back solid before pressing.
Sometimes 2-3 BU presses between TGU with 16KG.
Between rungs I usually did Fast&Loose drills and if too fatigued some kind of breathing tecnique.
Between ladders some OS resets Standing X-crawl, rocking, standing rolling and head nods on forearms, no count, just move and kept an empty mind, no smartphone at all in my courage corner, neither music (
Do Not Be Afraid To Be Alone), as DOE Brett Jones
Mostly I used to clean before each press with one KB (about 85% of the whole program), but when short on time I usually did one clean and sometimes used the double clean and press.
I often work on the woods, cutting trees in impervious areas and then carring the logs for even hundreds of meters all day, yes some times a lot of OH carry.
When I was too tired from the job I did three ladders in one session (morning) then two ladders + the swing session in another session (evening).
I changed the grip often on pullups.
On variety days I did DL from PTTP and sometimes 2-3 sets of 5 of BW ring dips to check my shoulders stability and to keep it.