fbpx

Workout #10: Climb The Ladder To Success, Escalator Style

Example of 1st and 2nd Complex

Set of 5:

Guys: 16-24 kg bell
Women: 8-12 kg bell


One of my favorite Biggie lines. In this workout, you’ll be doing a complex in a ladder format. To break it down easy, every time you perform this complex, you’ll be adding one more rep to each exercise. The exercises we’ll be doing are single arm swings, cleans, squats, and presses. If you would like, you can add a snatch in there as well, but you don’t have to. Here’s a quick example:
1 Swing
1 Clean
1 Press
1 Squat
1 Snatch (if you want)
Switch immediately to the other side
Put bell down and rest

2 Swings
2 Cleans
2 Presses
2 Squats
2 Snatches (if you want)
Switch immediately to the other side
Put bell down and rest

Go to 3,4, and 5 if you can

Depending on your fitness level, you can do this 1-2 times. As far as break, we recommend anywhere from 15-90 second break between each rung of the ladder. You can also follow this guideline:

1st Complex>> 15 second break, 2nd Complex>> 30 second break, 3rd Complex>> 45-60 second break, 4 Complex>> 60-90 second break>> 5 Complex>> 2-3 minute break and repeat.