Saturday – January 12, 2019 – 190112
Context: Practice – Pacing large sets of double unders
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: None.
Strength: 3-3-3-3-3-3-3 Back or box squat (7 sets of 3 reps, adding weight each set if possible)
Super Set: 7×5 single arm ring row (7 sets of 5 reps on each side)
Metabolic Conditioning: “Diablo Mini Crippler”
In 7 minutes:
30 back squats (Health: 55lb/Athletic: 95lb*/Performance: 155lb)
Max double unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 150 – 300 reps
TEAM VERSION: 8 min AMRAP. 50 back squats split as desired. Take turns on the double unders (one person working at a time. Log only the double unders you performed).
Coaching Tips: Plan on breaking the squats up into decreasing sets such as 15, 10, 5, or 12, 10, 8, etc. If you need to take a short break, just keep the bar on your shoulders and pause for a few seconds. Don’t waste time getting that first set of double unders in. Your legs won’t cooperate, but they will recover! Keep your shoulders back and chest up. Focus on using your wrists and ankles and don’t lift pull your feet up if you can avoid it. It’s all in the wrists and ankles!
Compare to: March 14, 2017
Optional ‘Cash Out’ or Hypertrophy: 8 kipping pull ups, 16 Russian kb swings, 4 min, OR 3 sets of 12 strict chin ups in a super set with 15 banded good mornings
“By the Numbers” Book References: Back Squat p. 171, Double Unders p. 213