My first ladder was a little rougher than I wanted. I’m finding that with the heavy weight, a lighter warm-up of a couple reps might be a good idea to get the feeling of the movement down.
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My first ladder was a little rougher than I wanted. I’m finding that with the heavy weight, a lighter warm-up of a couple reps might be a good idea to get the feeling of the movement down.
With only 30 seconds rest between the rungs, you can really feel the effects of this whole body exercise. I can see where quick ladders with 2,4,6,8,10 reps would have you in killer condition in no time!
Last week I did 3 ladders as per the program recommendations. However the weight was moving smoothly, so I went for all 5 ladders today with 2,4,6 rep rungs.
My first “explosive” heavy day was a real eye-opener. Double 32s will show you just what your made of. And I’m made of jello right now.
In order to maximize the double kettlebell training effect of the clean and jerk, I took Pavel’s advice and kept my rest periods to 30 seconds between rungs and 1 minute between ladders.
After 200 reps of rope jumping and my regular 10-minute-warm-up, I set up a pair of my 16 kg kettlebells and prepared for the Viking Push Press.
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