Undulating block first workout

[Drmike]

Just started week 7 push ladder workout. After third ladder of close grip pushups I was so wiped out I couldnt even do the final ladder of seated dips. Is this normal

[NatNat180]

Well I don't blame you for wiping out; if you notice ladders in the undulating block are the first time you focus specifically on one form of exercise (instead of a combination of two during weeks 1 & 2). I don't think anything is wrong, (after all you've gotten this far ) but I would recommend perhaps doing less reps for each exercise to avoid muscle failure. The point of ladders is not to go to failure but just before, so my feeling is basically you're putting your muscles under constant work without giving yourself too much to bear (hence why it's called the muscular endurance block). So if you have to, you may need to repeat the first rep over and over until your time is up. Also, make sure you have a good timer so you're getting adequate rest between reps.. The very first time I did ladders, I wasn't timing myself properly so I burned out real quickly.

[bark50]

And adding to what NatNat said, maybe for ladders during the undulating block, look for an easier variation than what you did during the first and second weeks: if your elevated surface was 2 feet off the floor, make it 3 feet or even use a wall. You're practicing the movement. For whatever movement (push, pull, legs, core) you're doing ladders this week, the next week will be Tabatas of the same movement. The Tabatas will be rough enough that you'll appreciate the respite of just practicing the movement the week before.

And you might consider giving yourself a little extra rest time between the ladder's exercises: if you're used to a 3 minute rest between exercises, try 5 minutes.