2025 08 12 Week 2 Cycle 3 Upper Push Ladder Climb
Let’s keep Cycle 3 rolling strong, Jonathan — here’s your Week 2 Tuesday Upper Body Push workout, tuned for progressive overload, shoulder control, and a spicy ladder-style WOD to build volume and intensity.
💪 Tuesday – Week 2 (Cycle 3): Upper Body Push + “Ladder Climb” WOD
✅ Focus
- Push Strength (Progressive Loading)
- Shoulder Volume & Control
- Conditioning Ladder WOD
🔥 Warm-Up (8–10 min)
- Jump rope or slam ball taps – 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 | Load | 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 |
⚡️ WOD – “Ladder Climb” (12–15 Min For Time)
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
💡 Total reps: 55 of each movement. Track time and pacing strategy.
💬 Post-Workout Notes
- Bench press progression: ✅ / needs adjustment
- Shoulder fatigue or soreness?
- Ladder pacing: steady / sprint / burnout
- Recovery plan: hydration, mobility, fuel
Want me to drop this into your Loop dashboard and prep Wednesday’s lower body workout next? Week 2’s shaping up strong!