Slow ladder reps for rop?

Discussion in 'Old StrongFirst Forum (Read-Only)' started by Bucko, Aug 28, 2015.

  1. Bucko

    Bucko Double-Digit Post Count

    Hey guys,
    Would it be a benefit to do ladders at a slower tempo then normal? I have been doing Rop, and I can press the 32kg bell at a bodyweight of around 70kg for a few reps. I would like to press the 36kg bell, but can only do the 32kg bell for 3 reps which is not enough to qualify doing ladders with it. Also is going slower a good progression, or would I be better off doing get ups or some type of assistance lifts?
  2. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Elite Certified Instructor

    three options

    1. cut the density (total time to complete ladders)

    2. loaded cleans and 1-2 second pauses in the rack before pressing

    3. mixed weight ladders 32x1 28x2,3 as an example

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