RockFit | Training with Rock Cox

Clean and Press Ladder Workout

Ladders are great for building strength and in this workout, we use the awesome full-body movement the clean and press.  With ladders, you are able to get a lot of work done in a short amount of time which makes them such a powerful tool.  To follow up this ladder we have a great circuit for you to do that focuses on swings and the basic movements.  

Warm-Up (10 min)

Figure 8 Swings – 10 reps

Pick up/Push up – 5 reps

Bodyweight Lunges – 5 reps each side

Cleans – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (Ladder 3 Rounds)

Clean and Press – 1, 2, 3, 4, 5 reps each side

Ladder style do 1 rep each side then rest, next do 2 reps each side then rest, then do 3 reps each side then rest, then 4 reps each side and rest, and then 5 reps each side then rest.  Once you reached 5 reps you completed one ladder.  Start back at 1 rep and the repeat the whole ladder again two more times.  Rest as needed.

Part B (4 Rounds)

Bodyweight Rows – 30 sec

Two Handed Swings – 30 sec

Push Ups – 30 sec

Two Handed Swings – 30 sec

Goblet Squats – 30 sec

Two Handed Swings – 30 sec

Do 4 rounds of each rest 30 sec or less between exercises, rest as needed between rounds.

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