Oct 14th, 2016
Author: Haley Byrnes
The Speed Ladder
10 reps @ 1st weight by 2:00
8 reps @ 2nd weight by 4:00
6 reps @ 3rd weight by 6:00
4 reps @ 4th weight by 8:00
2 reps @ 5th weight by 10:00
ADV: 185, 215, 235, 255, 275
Rx: 155, 185, 205, 215, 235
Intermediate: 95, 115, 135, 145, 155
ADV: 125, 145, 165, 175, 185
Rx: 95, 115, 135, 145, 155
Intermediate: 65, 75, 85, 95, 105
This workout is for time. If an athlete completes 10 reps at the first weight before the 2:00 is up, he/she will move immediately to the second weight and begin accumulating reps. If at any point an athlete does not complete the required number of reps before the time cut off, he/she will be eliminated the score will be total reps completed. If the time expires and the athlete has completed the clean but not the jerk, he/she will receive ½ point for the clean.
The score for this workout will be time completed. If not completed, score will be total reps completed before the cut-off.
Any type of clean (power, split or squat) and shoulder to overhead is allowed. Standing up to full extension at the top of the clean is not required. At the top of the movement, the athlete must be in full control with the feet under the hips and the bar stacked on top of the shoulder, hips and ankles. The rep must be complete and full lock-out/control must be established before the 2 minute buzzer in order for the rep to count. If an athlete has completed the clean but not the jerk before time expires, he/she will be awarded ½ point for the clean.
The athlete must show control of the bar on the way down. If the bar is not controlled and goes out of his/her lane, the rep will not be counted. Athletes will be responsible for loading and changing weights on their own barbells. Clips must be used for every rep and spare plates must be placed out of the way in their designated spot before starting a new rep. Reps will not be counted until this is done.
*Note: Ladies Divisions will use 35-lb Barbells