Build Muscle After 50 with a Kettlebell Ladder

WOW (Workout of the Week) 4-8-17

OK so I effed up the setup by shooting into the sun. Subtract 2 quality points.

It’s still a decent workout especially when you’re pressed for time.

Each round of this ladder workout took around 3 1/2 minutes. I did 3 rounds.

So less than 15 minutes overall for a pretty good workout.

The Ladder looks like this:

  • Clean, Front Squat and Over Head Press – 1 rep
  • Push Up – 3 reps
  • Clean, Front Squat and Over Head Press – 2 reps
  • Push Up – 6 reps
  • Clean, Front Squat and Over Head Press – 3 reps
  • Push Up – 9 reps

That’s the top of the ladder. So then back down.

  • Clean, Front Squat and Over Head Press – 2 reps
  • Push Up – 6 reps
  • Clean, Front Squat and Over Head Press – 1 rep
  • Push Up – 3 reps

So each rounds of the ladder nets:

  1. 9 cleans
  2. 9 front squats
  3. 9 overhead presses
  4. 27 push ups

I did three rounds so a total of:

  1. 27 cleans
  2. 27 front squats
  3. 27 overhead presses
  4. 81 push ups

What do you think? Leave a comment below

About the Author Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark works with Active Boomers wanting to squeeze back into their college jeans using his signature Spartan Method system.

Leave a Comment:

12 comments
Add Your Reply