It's Thursday Doubles Again....the Queen of Ladders strikes again.

Here was my first workout of the day, this morning. It's a bit tough to decipher, but you gotta be tough to do it. It lends itself to a partner as all sets are "off the clock" but done "equal work to equal rest", "I go, you go" fashion. (with the last 5 sets being the exception).


2 12kg's, laddering up reps, long cycle (long cycle means there is a clean before every press)

1 dbl cl/pr
2 dbl cl/pr
3 dbl cl/pr
4 dbl cl/pr
5 dbl cl/pr x 5

14kg single bell clean press, first on one side, rest and then the other, laddering up reps

1 sngl cl/pr R, rest L rest
2 sngl cl/pr R, rest L rest
3 sngl. cl/pr R, rest L rest
4 sngl cl/pr R, rest L rest
5 sngl cl/pr R, rest L rest

16kg snatch / negative press, both R and L, laddering up reps before rest

1 sn/ng pr R, tr, 1 L rest
2 sn/ng pr R, tr, 2 L, rest
3 sn/ng pr R, tr, 3 L rest
4 sn/ng pr R, tr, 4 L rest
5 sn/ng pr R, tr, 5 L, rest

dbl 12's, 16's the first set of dbl swing w/12's, the second set of 5 dbl swings w/16's, all dbl cl/pr done long cycle with 12's)

5 dbl sw rest, 5 dbl sw, rest x 5 rest

now add in dbl cl/pr, in an uphill ladder before every 12kg & 16kg dbl swing set

1 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest
2 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest
3 dbl cl pr, 5 dbl sw, rest, 5 dbl sw, rest
4 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest
5 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest

same weights, but laddering up the 12 kg dbl swings, in addition to laddering up the dbl cl/pr reps....the 16kg dbl swings stay at 5 reps

1 dbl cl/pr, 6 dbl sw, rest, 5 dbl sw, rest
2 dbl cl/pr, 7 dbl sw, rest, 5 dbl sw, rest
3 dbl cl/pr, 8 dbl sw, rest, 5 dbl sw, rest
4 dbl cl/pr, 9 dbl sw, rest, 5 dbl sw, rest
5 dbl cl/pr, 10 dbl sw, rest, 5 dbl sw, rest

let's just cut to the chase and end this the hard way!....dbl swings w/ 12's

20 dbl sw, 30:30 x 5

Approx 45-50 minutes

I'll be posting my second workout momentarily.....