Slow ladder reps for rop?


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?

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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