After achieving 5 ladders of 5 rungs on continuous Clean & Press & Pull/Chin ladders I have increased from using the 20kg kettlebell up to the 24 kg kettlebell      i of course dropped the resp back to only 3 runngs and have started with 3 ladders.

 Cont C&P ladders 24kg/1-2-3-4/1-2-3/1-2-3
Pullups                        BW/1-2-3 /1-2/1
Chins                            BW/-4   /-3 / 2-3

For the pullups once the reps almost got to failure i swapped to close grip underhand chinups to complete the rung

Time 11 minutes

Rest 5-6 minutes

Swing/Snatch/Burpee combo - from Ross Enamait

Swing 24kg/ 5/5    /5/5    /5/5
Snatch 24kg/ 5/5   /5/5    5/5
Burpess              10        10       10

First 2 sets obly 1 minute between then increased to 2 minutes for last set.  really blowing after Burpees (jump at end)

Started with swing straight into snatch on same arm but on last set converted over to R swing then L swing r snatch then l snatch as its supposed to be.

The first method was harder.  Was blowing at end 

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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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Today was heavy volume Clean & Press & Pullup day.

For those unfamiliar with ladders they are a great way to build strength by building up a high volume of low reps without burninging out by doing too many reps & fatigueing.

Ladders are ideal when working out with a partner because by alternating reps you build in escalating rest periods as the reps increase.

Today I did 10 sets of 3 rung ladders, ie,

1 rep right side Clean & Press (C&P) ... rest for partner to do the rep (imagine training with partner)

1 rep left side C&P then rest

1 Pullup -then rest

2 rep right side C&P then rest

2 rep left side C&P then rest

2 Pullups then rest

3 rep right side C&P then rest

3 rep left side C&P then rest

3 Pullups then bigger rest of 1 minute between rungs

Start back at 1 rep and build to 3 again.

I did this 10 times in about 50 minutes and therefore did 60 reps pressing the 24kg kettlebell with each arm and 60 pullups

Next week I will increase to the 28kg kettlebell and cut back the sets and maybe some of the rungs off the later sets .

From about the 5th set onwards I started having slightly more rest before the pullups as they are a weak movement for me.

I am not used to doing such a high volume of pressing and after injuring my shoulders last year it will be interesting to see how they handle the volume

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