Wed, 05/09/2018

May 8, 2018



Hang Squat Clean
Build to Heavy Single

“Under the Lights”
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round


Hang Power Cleans
3 Hanging Knees or Knees to chest

Practice Hang Power Clean with empty bar

3 Hang MB Cleans
3 Sit Ups




In a grippy ascending ladder workout, managing repetitions early will be important. Anytime we have a rep scheme like this, we want to treat the first three rounds as a buy-in. The workout doesn’t truly start until the round of 12’s. When to start breaking up reps will be athlete dependent. A safe place to start is the set of 9’s. With reps that are easily divisible, performing short sets of 3 with really quick breaks will allow athletes to keep moving forward. More significant than the size of the sets is the length of the rest. Short sets, short rest.



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