tag:blogger.com,1999:blog-1394987838210522499.post5004419996901471300..comments2011-11-03T06:49:49.117-05:00Comments on .: Medium Day and a quoteJon Alfordhttp://www.blogger.com/profile/08364197165899259464noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-1394987838210522499.post-90858642403356180882009-03-11T20:44:00.000-05:002009-03-11T20:44:00.000-05:00Ok, gotcha. I was not counting the l/r. :) I figu...Ok, gotcha. I was not counting the l/r. :) I figured 10 reps, but when you alternate arms it doubles. Thanks.<BR/><BR/>Don't ask me why I wasn't thinking l/r lolMartyhttps://www.blogger.com/profile/02880300578398982549noreply@blogger.comtag:blogger.com,1999:blog-1394987838210522499.post-60581489214737413932009-03-11T19:26:00.000-05:002009-03-11T19:26:00.000-05:00Maybe I lost you on the swing ladders. After the c...Maybe I lost you on the swing ladders. After the clean and press ladders we did swings. 20 seconds on the 70 20 seconds on the 53 then 20 seconds of rest. Repeat until you've had enough. Medium day is 60% of all out effort so we stopped at 5 or 6 rounds.Jon Alfordhttps://www.blogger.com/profile/08364197165899259464noreply@blogger.comtag:blogger.com,1999:blog-1394987838210522499.post-55048851992605666612009-03-11T19:24:00.000-05:002009-03-11T19:24:00.000-05:00L/R 1st rungL/L/R/R 2nd rungre...L/R 1st rung<BR/>L/L/R/R 2nd rung<BR/>rest<BR/>L/L/L/R/R/R 3rd rung<BR/>rest<BR/>L/L/L/L/R/R/R/R 4th rung<BR/>1 Ladder complete<BR/>repeat 5 times (ladders)<BR/>you can break up the rest every set or go all out. I was able to do all five rungs without stopping with the 53lb. Only rested between ladders. That means time to get a bigger bell. I had a 70 so I went with it. For heavy day I'll probably do 5 rungs on the 1st ladder and see how it feels. You want to own 5 ladders of 5 rungs before you move up. You can start with 1 on light day, 2 on medium and 3 rungs on heavy or you can mix it up. Just keep adding reps until you can get 5 of 5. <BR/>It's really simple once you get it.Jon Alfordhttps://www.blogger.com/profile/08364197165899259464noreply@blogger.comtag:blogger.com,1999:blog-1394987838210522499.post-57167786670443735542009-03-11T15:09:00.000-05:002009-03-11T15:09:00.000-05:00Jon, I think I'm confused on your ladders. Did yo...Jon, I think I'm confused on your ladders. Did you go up and come down, or just up to 4 rungs and count that as one ladder rep?<BR/><BR/>Thanks.Martyhttps://www.blogger.com/profile/02880300578398982549noreply@blogger.com