KettlebellPlanet.com

Tuesday I decided to play around with a 40kg kettlebell. At home I have a couple of 24kg bells so I like to use a heavier weight whenever I have the chance. Because a 40kg kettlebell is heavier than what I usually handle, I decided to use the Ladder approach. Climbing the Ladder is pretty simple. Start with a set of 1 rep, then add 1 rep more for each set you do until you can't complete the set. When that happens just start back at 1 rep and start climbing the ladder again.

A Ladder workout might look like this:

1. 1 rep
2. 2 reps
3. 3 reps
4. 4 reps
5. 5 reps
6. 5 reps (failed on the 6th rep)
7. 1 rep
8. 2 rep

And so on. It is a simple method to get plenty of volume in with a heavy weight. Here is the actual workout I did:

• 1 arm military press
• 40kg kettlebell
• ladder, 1,2,3,4,5, repeat
• pull-ups
• different grip each time
• did a set of 5-10 between each set of presses
• dumbell curls
• 3 x 5-8
• gotta blast the guns!
• Tate press
• 3 x 8-10
• strong triceps make for a strong press

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