“Ladder Down”
For time:
10-9-8-7-6-5-4-3-2-1
Overhead squats (115lbs/75lbs)
Strict pull ups
– bar starts from the floor
*STIMULUS*
Total time: 10-15 minutes
*White Board Brief:*
Nasty little descending combo today. Our overhead squat loading should be light relative to our ability. Barring a physical limitation, we are going to emphasize performing a snatch (full) to start each round and all our squats should be performed unbroken. The longest a set of overhead squats should take is 1 minute, the set of 10. They should continually get faster after that. For our strict pull ups, the same time applies. However, if we need to go a little slower on those sets and break them up today, that is fine. Our scaling options today will all be based off of our current strict pull up capacity and we will get you to an option that challenges us and helps us increase our strength for today.
*Modifications*
1. Overhead squat
– Modify the load to allow us to perform a full snatch on the first rep of each movement and go unbroken on all rounds. This load should be light, relative
– For those that are still working on sound snatch mechanics, perform a power snatch for each rep, and then overhead squat
– For those severely limited in their overhead position, have them perform the written rep scheme with front squats, still light, and then have them perform 2 PVC overhead squats immediately following them for each round
2. Strict Pull ups
– To perform the written rep range, we need to be able to perform a max set of strict pull ups between 10-20 and finish all sets in under 1 minute, even when breaking
– If our max number of strict pull ups is 5-10, perform : 6-6-6-6-6-5-4-3-2-1
– If our max number of strict pull ups 1-5, perform
WITH A LIGHT BAND: 3-3-3-2-2-2-1-1-1-1
– If we do not have strict pull ups, perform either hard ring rows (pull up grip) or strict banded pull ups. Depending on what you did last time, perform the opposite
Regardless of our scaling option, if we need to take a little more rest between sets or perform fast singles today, do it!