Posts: 1,667
3/4/12 2:46 P

Let me see if I can break it down even more simply:

Let's say that you are going to do 5 exercises; pull up, squat, Turkish get up, deadlift and bench press (hypothetical list)

You start off by doing 1 repetition of each exercise, little to no rest in between exercises. After completing all 5 exercises, you rest (or not rest if you like, up to you). Then you do 2 reps of each of the 5 exercises, then rest (or not). Then you do 3 reps of each exercise, then rest (again, or not). You can do this to 5 reps, or however many reps you want, it's your exercise.

You can also do it backwards, starting at 5 reps each exercise and working down to 1 rep for each exercise. Or 10 down to 1, or however many you choose.

You can choose to lift heavier weights at the low rep end of the scale and lighter weights on the higher rep end.

I hope that clears it up some :)

current weight: 211.2

317 289.5 262 234.5

207

SparkPoints: (1,255)
Fitness Minutes: (716)
Posts: 31
3/4/12 2:03 P

I was just gonna ask the same thing about ladders. I recently ordered and began using Tracy Reifkind's Give & Take Swing Workout and it seems to follow a ladder system, up in count on the front of the minute and down in count on the back of the minute - 631 swings total. Does that sound right, like a ladder? Great workout by the way

Pounds lost: 49.0

0 27 54 81

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Posts: 339
3/4/12 10:50 A

I like using 1 to 5 ladders. This means that I pick 3 or 4 exercies and do one rep each for my first set, then 2 reps each for the second set, and so on until I complete the last set of 5 reps of each exercise. You can work you way up or down a ladder, and as your reps increase or decrease it offers a chance to use heavier weight on the low rep sets and lighter on the high rep sets. My favorite ladder workout is doing TGUs going from prone to standing on one side and then back to prone on the other as 1 rep.

Regarding challenges, the rep count is for each person and not the team. Try mixing in some timed sets to get your reps up. Do six 1min intervals, switching hands at the 30sec mark, and take a 1min rest in between intervals. This is a good starting point and if you find yourself wanting to go before the rest is over cut back to a 30sec rest.

Posts: 2,332
3/4/12 9:29 A

"Anything Ladders is so we can record any reps we achieve using Ladders in our Kettlebell Training. That means ladders for anything--Military Press, Deadlifts, Squats--you name it, you do it, you record it! Be sure to write down what ladder you're using and the exercise so that you have a clear record of how you're doing. "

* My apologies, I'm not familiar with the term Ladders in the context of kettlebell workouts.

My current workout has three moves that aren't ballistic ones
* Passing Lunges (Left)
* Passing Lunges (Right)
* Single arm rows(Left)
* Single arm rows(Right)
* Divebombers (no kettlebells involved)
Would any of these count?

Also for the challenge it's in reps. I did 3 sets of 12 for both the left and right sides of each exercise. For the 4 exercises that would be 36x4=144 reps. That seems like a lot against a goal of 1000 reps. Is the 1000 reps goal for each person or for the team?

Please let me know. I look forward to participating in the challenges this month.