Rite of Passage – Week 2, 4 Ladders of ETK

Let’s get to it! I was thinking about this evening’s workout all day long. So when 6 o’clock rolled around, I was more than ready to get to work.

This week calls for 4 ladders of 3 rungs, instead of 3 ladders of 3 rungs like week 1.

My son Cameron and wife Val were my workout partners. We started with three circuits of warmups and then went into our clean and press drills.

Cameron used the 24 kg for his 1 and 2 rep sets, then dropped back to the 16 kg for his 3 reps sets. Here’s where it would be nice to have a 20 kg, as it’s a great way to cross the “bridge” from the lighter weight to the heavier one. He has no problem banging out the pull-ups, and actually started out with several sets of 5 before dropping back to the listed protocol. Ahhh youth.

Val used her 12 kg for her clean and presses, and is still doing her pull-ups with the assistance of a band. She has made fantastic progress with the 12 kg and is getting ready to do her one rep pull-up unassisted.

I used a 24 kg for the duration of the workout.

After our clean and press ladders, we took a short 2 minute rest and then set up for our snatch sets. The AOS ETK workbook calls for 10 L, 10 R, then rest for one minute for a total of 70-90 reps in 7 minutes.

Val stayed with her 12 kg, Cameron went with his 16 kg, and I stayed with my 24 kg.

I started out at a moderate pace, but then shortened the rest periods by 10 -15 seconds as we neared the end so we could get all our reps. We had about a minute and a half left after our third set, and I wanted to make the 70 rep minimum, so I cut the rest period down and amped up my rep speed. Cameron and I finished both our left and right 10 rep sets just before the timer went off for our 80 rep total, while Val went about 15seconds over to finish her 80th rep.

After jandas and straight leg sit-ups, a little stretching and we were done.

Tuesday is variety day. Tomorrow we’re going to do rounds 8-12, twice, of the Art of Strength Providence workout. This will be Cameron’s first time with this workout so this should be fun!

Bring a towel, you’re gonna sweat!

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