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    8 WK STR Volume Ladder Crossfit Strength

    Uploaded by

    Soylo Amado Rubio
    The document outlines an 8-week strength ladder program involving push and pull exercises. It provides a chart detailing the sets and reps to be completed each day of the week over the 8 weeks, with the volume of reps increasing each week. It also includes charts with example exercises for novices through advanced/performance levels to choose from for the strength push and pull portions of the program.

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    8 WK STR Volume Ladder Crossfit Strength

    Uploaded by

    Soylo Amado Rubio
    85 views2 pages
    The document outlines an 8-week strength ladder program involving push and pull exercises. It provides a chart detailing the sets and reps to be completed each day of the week over the 8 weeks, with the volume of reps increasing each week. It also includes charts with example exercises for novices through advanced/performance levels to choose from for the strength push and pull portions of the program.

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    8 Wk STR Volume Ladder Crossfit Strength

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    The document outlines an 8-week strength ladder program involving push and pull exercises. It provides a chart detailing the sets and reps to be completed each day of the week over the 8 weeks, with the volume of reps increasing each week. It also includes charts with example exercises for novices through advanced/performance levels to choose from for the strength push and pull portions of the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    85 views2 pages

    8 WK STR Volume Ladder Crossfit Strength

    Uploaded by

    Soylo Amado Rubio
    The document outlines an 8-week strength ladder program involving push and pull exercises. It provides a chart detailing the sets and reps to be completed each day of the week over the 8 weeks, with the volume of reps increasing each week. It also includes charts with example exercises for novices through advanced/performance levels to choose from for the strength push and pull portions of the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    8 WeEk StReNgTh LaDdEr

    HoW tO ReAd
    W1 on Monday would be read as completing 3 cycles of 1 rep, 2 reps, 1 rep, resting momentarily between each set of reps. Use the exercise chart
    below and select the movement for your STRENGTH movement depending on your goals. For this cycle to work you must commit to sticking with
    that choice (pull or push) and performing that work 3x-6x/week for 8 weeks.

    WoRk SeTs
    Monday Tuesday Wednesday Thursday Friday Saturday
    W1 3(1,2,1) 3(1,2,1) 4(1,2,1) 4(1,2,1) 2(1,2,3,2,1) 2(1,2,3,2,1)
    W2 3(1,2,1) 4(1,2,1) 4(1,2,1) 2(1,2,3,2,1) 2(1,2,3,2,1) 5(1,2,1)

    W3 4(1,2,1) 4(1,2,1) 2(1,2,3,2,1) 2(1,2,3,2,1) 5(1,2,1) 5(1,2,1)


    W4 4(1,2,1) 2(1,2,3,2,1) 2(1,2,3,2,1) 5(1,2,1) 5(1,2,1) 6(1,2,1)
    W5 2(1,2,3,2,1) 2(1,2,3,2,1) 5(1,2,1) 5(1,2,1) 6(1,2,1) 6(1,2,1)
    W6 2(1,2,3,2,1) 5(1,2,1) 5(1,2,1) 6(1,2,1) 6(1,2,1) 1(1,2,3,4,5,4,3,2,1)

    W7 5(1,2,1) 5(1,2,1) 6(1,2,1) 6(1,2,1) 1(1,2,3,4,5,4,3,2,1) 1(1,2,3,4,5,4,3,2,1)


    W8 5(1,2,1) 6(1,2,1) 6(1,2,1) 1(1,2,3,4,5,4,3,2,1) 1(1,2,3,4,5,4,3,2,1) 3(1,2,3,2,1)

    VoLuMe
    Monday Tuesday Wednesday Thursday Friday Saturday

    W1 12 12 16 16 18 18

    W2 12 16 16 18 18 20

    W3 16 16 18 18 20 20

    W4 16 18 18 20 20 24

    W5 18 18 20 20 24 24

    W6 18 20 20 24 24 25

    W7 20 20 24 24 25 25

    W8 20 24 24 25 25 27

    DeCeMbEr 2017
    8 WeEk StReNgTh LaDdEr
    The following chart should assist you in choosing the appropriate exercises and scaling options in your strength ladder, as well as your regular
    training. If your goal is your first pullup or more pullup conditioning, choose STRENGTH PULLING. If your goal is in more in line with dips and
    handstand pushups (HSPU) then choose STRENGTH PUSHING.

    eXeRcIsE
    Level NOVICE INTERMEDIATE ADVANCED PERFORMANCE

    Ability Those who want to Can do 1-5 unassisted Unassisted pullups and Can complete workouts
    eventually develop pullups or dips, but want dips can be done with c2b pullups, ring
    unassisted pullups and the ability to do more. throughout an entire dips, muscle-ups,
    dips in workouts. Can Want to develop higher- workout. Can do a HSPUs, and more. Can
    improve in strength/ level skills like muscle- number of muscle-ups develop higher levels of
    stability and mobility/ ups and HSPU. and HSPUs, but cannot capacity.
    flexibility. complete an entire
    workout with them.
    Strength Pull hinge row strict pullup muscle-up / bar mu tempo / strict muscle-up

    Strength Push bar negative dip strict bar dip HSPU strict deficit HSPU

    Stamina Pull jumping pullup kipping c2b pullup c2b pullups kipping muscle-ups

    Stamina Push bench dip kipping bar dip kipping HSPU kipping ring dips

    * Click any of the exercises to see a demonstration on YouTube

    DeCeMbEr 2017

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