Mike's training - Continuous C&P& chin ladders

Posted by: Mike in pullupskettlebell trainingFitness enduranceClean Press ladders on Print 

When I first started doing Clean & Press ladders I did them more in a continuous manner ie, resting only in between ladders.  I thought this was how they were done and coulrn't understand why I found 5 ladders of  5 reps difficult compared to others.  However it seems most people do ladders for strength with rest in between the rungs of the ladder.  This makes them ideal when training with partners.  So a 3 rung ladder would go

1 rep C&P right
partner turn
1 rep C&P left
partner turn
1 chin
partner turn

2 rep C&P right
partner turn
2 rep C&P left
partner turn
2 chin
partner turn

 Up to 3 reps and then a couple of minutes rest or 5 reps if doing 5 rung ladders

This way of doing ladders is good for building strenght as you get in a lot of reps without burning out and the effect of starting back on the bottom rung and doing 1 rep back up means that there is recovery built in.

However, this can take a long time and it isn't exactly great for conditioning, so I now alternate these traditional strength ladders with contiinuous ladders.  Basically I just carry on instead of letting a partner have his turn adn the only rest is at the top of the ladder.

If you limit rest at the top of the ladder to 60 seconds or less then 5 ladders or 5 rungs is a very tough workout, especially if you are doing pullups or chins as well.

Todays' workout - Continuous Clean & press & Pull/Chin ladders

 20kg/ 5 ladders of 5 rungs with 1 min rest btw ladders

This equates to 75 reps per arm ie, 5 ladders of 15 reps ie, 1-2-3-4-5
and a total tonnage per arm of 1,500kg or 3,306lb

Time taken 27 minutes, resting time 4 minutes duringworkout

Unfortuately my pullup/ chin endurance is not very good so I only got 53 reps and I had to swap from wide grip pullups to close grip chins or parallel chins in the later stages of the ladder as I fatigued.

Finished with some ring pressups & ring rows for about 3 sets of 3 reps.  This wasn't planned I was just trying out my new rings, so probabaly best to do them fresh. 

So give it a go and post how you went 


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