2025 07 15 Week 2 Cycle 2 Upper Push Ladder Climb
Absolutely, Jonathan — here’s your Loop-ready drop-in for Week 2 Tuesday, focused on an Upper Body Push Day with progressive strength work and a spicy ladder-style WOD to build volume and intensity.
💪 Tuesday – Week 2: Upper Body Push + “Ladder Climb” WOD
✅ Focus
- Push Strength (Progressive Loading)
- Conditioning Ladder WOD
- Core Stability
🔥 Warm-Up
- Jump rope or high knees – 2 min
- Arm circles + band shoulder openers – 30 sec each
- Scapular push-ups – 2 x 10
- Empty-bar bench press – 2 x 8
- Overhead band presses – 2 x 12
🧱 Strength Block
| Exercise | Sets x Reps | Weight | Notes (Tempo / RPE) |
|---|---|---|---|
| Barbell Bench Press | 4 x 6–8 | Slight increase from Week 1 | |
| DB Arnold Press | 3 x 10 | Rotational press for shoulders | |
| Incline Dumbbell Press | 3 x 12 | Add weight if form holds strong | |
| Dumbbell Front Raise | 3 x 15 | Keep motion strict | |
| OH DB Triceps Extensions | 3 x 12–15 | Focus on elbow control |
⚡️ “Ladder Climb” WOD – For Time (10–12 Min)
Descending ladder format:
Start at 10 reps and decrease by 1 rep per round (e.g. 10, 9, 8… to 1) of:
- Push-ups
- Dumbbell Push Press
- Sit-ups
💡 Short rest as needed between rounds. Total reps: 55 of each movement.
💬 Post-Workout Notes
- Strength highlights
- Shoulder or triceps fatigue level
- WOD rounds time or pacing
- Anything to adjust for Thursday’s recovery day
Want me to queue up Wednesday’s lower body strength template next? We’ll keep the movement crisp and start adding a little power work.