ROD 092410


Friday, 24 Sept10


Ladder Later

Go through this ladder as fast as possible!

1 KB clean & press right
1 KB clean & press left
1 pull up 
1 burpee
2 KB cleans & presses right
2 KB cleans & press left
2 pull ups
2 burpees

Keep going with this up to 10 reps as fast as you can!


If you don’t hurry up and let life know what you want, life will damned soon show you what you’ll get.


What are ladders?

Basically you will pick a group of exercises, a specific amount of reps and start at the “bottom” or “top” of the ladder. Use Todays ROD for an example. Perform 1 rep of each execise, then 2 reps, then 3, 4,5…. 10 reps as fast as you can. This is great for building muscle and increasing overall training volume which can be applied to pretty much any  exercise and provides a great way of exposing the athlete to a much higher volume of work than would normally be possible training in a more traditional way.


Traditional Gym LaFitness, NYSC, Retro, Planet Fitness & Intoxx

(sit around and socialize for 2 hrs= No Results)

Untraditional  GYM     Next Level

(work your ass off for 45 minutes = Results)