Monday – March 5, 2018 – 180305
Context: Context: Competition – Using rests strategically during double unders.
Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Skill Practice Warm Up: None
Strength: 9 x 1 Deficit Deadlift 9 of 12 (9 sets of 1 rep, same weight for each set, at 75-85% of max deadlift)
Super Set: 9 x 2 weighted strict pull-up (or progression)
Metabolic Conditioning: “Annie”
Double Unders (Health: 2x single unders)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-10 minutes. Scale Up: Unbroken double unders.
Compare to: Annie
Coaching Tips: Remember to keep the knees straight and arms at your sides for the jump rope stuff. No slamming the feet. It is all in the wrists and elbows! Sit ups should be done with an Abmat (or similar), but do not anchor the feet.
Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or aidyne, OR 3 sets of 12 single arm bent over db rows in a superset with 12 db step ups
“By the Numbers” Book References: Double Unders p. 213, Butterfly Sit-ups p. 512