Up and Back Down the Ladder (Siskey Y Total Strength)

EQUIPMENT: High Bench (4-*6 risers ea. side), Body Bar (15 - *37 lb.), Med Ball (10), Mat, Jump Rope

WARM-UP:

*10 x Pass-Through (taut jump rope)

*10 x Samson Lunge (taut jump rope)

3 Rounds (4 riser stack) -

*1 min. x Jump Rope

*30 sec. x OH Squat - buns to 4 risers (taut jump rope)(feet wide of stack)

*30 sec. x Push-Up - atop 4 risers

SET #1:

*2-4-6-8-10-12-10-8-6-4-2 x Body Bar Hang Power Snatch

*4 x Sotts Press (mod: w/ taut jump rope OR w/ DBs alt. arms ea. rep)

(ex: 2 x snatch, 4 x sotts, 4 x snatch, 4 x sotts, 6 x snatch, 4 x sotts, 8 x snatch, etc.)

SET #2:

*2-4-6-8-10-12-10-8-6-4-2 x Goblet Squat to Box Jump (w/ MB)(mod: MB goblet squat (jump))

*4 x Rolling MB Push-Up

SET #3:

*2-4-6-8-10-8-6-4-2 ea. leg x Body Bar OH Step-Up (all R leg, then all L leg)(mod: back rack OR jump rope overhead)(note decrease in rep scheme)

*4 x Modified Handstand Push-Up (90 degree hips, feet atop box)(mod: Pike Push-Up on floor)

SET #4:

*2-4-6-8-10-12-10-8-6-4-2 x Body Bar Windshield Wiper (R and L = 2)(mod: hands under bum)

*2 x Seated Body Bar Shoulder Press to Behind-the-Neck Press (4 total presses)

SET #5:

*2-4-6-8-10-12-10-8-6-4-2 x Body Bar Lunge Thruster (R and L = 2)

*4 x MB Squat Clean