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Tempo Strength + Partner Pause Rep Ladders

Friday, August 7

12 Minute Tempo Strength:

  • :15 Rest BTWN RNDS 
  • 4 RNDS x 5 Reps per side = 20 Reps Total Each Side
  • 1 Minute Rest BTWN Lateral Squat & SA Floor Press   

 

Lateral Squat Progression: (Assisted–BW–Goblet)

  • 4 RNDS: 5 Reps On 3/1/1/0 Tempo = :25 Work / :5 Switch Sides / :25 Work = 20 Reps Total 

 

Single Arm Floor Press: 

  • 4 RNDS:  5 Reps On 1/1/3/0 Tempo = :25 Work / :15 Switch Sides / :25 Work  = 20 Reps Total 

Followed By: 

16 Min Partner Pause Rep Ladders: “I Go, You Go”

  • Pick an exercise to perform 5 (10 for glute bridges) reps at the end of the 5th (10th) rep pause for a 5 count at bottom (Split Squats) or top (Row, Glute Bridge) of rep.
  • On Single Side Moves Switch Sides perform 5 reps on the other side with the 5 count pause 
  • Rest as partner goes (person on Mat closest to you) 
  • Perform 4 (9) reps of the same exercise with a 4 (9) count pause at bottom/top of rep.
  • All the way down to 1 rep with a 1 count pause at bottom/top of rep. 
  • Try to get through all 3 ladders in 16 min. 

 

  • Ladder 1- 5-1 Ladder: Split Squat Progression: (Each Side) : Assisted -> Bodyweight -> Weighted
  • Ladder 2- 5-1 Ladder  KB Bent Row
  • Ladder 3- 10-1 Ladder: Glute Bridges

 

Details

Date:
Friday, August 7
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