Tuesday – January 15, 2019 – 190115
Context: Mental Toughness – Fight hard for big sets, and only count the double unders that make it
Dynamic Warm Up Option: 2 min jump rope or row. 3 rounds of 10 reverse lunge steps, 10 push-ups, 10 ring rows, 10 sit ups. Then 3 sets of 5 with an empty bar: hang muscle clean, push press, reverse lunge step (5 per leg)
Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions.
Super Set: none
Metabolic Conditioning: “Kid Dynamite”
5 rounds for time of:
25 Push Press (Health: 45lb, Athletic*: 55lbs, Performance: 75 lb) or with DBs (15, 25*, 35lb)
50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance*: 50 DU)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 17 minutes, about 2:30 per round. Scale Up: 65/95lb bar
Compare to: June 2, 2017
Coaching Tips: This one will be a shoulder burner! Make sure you are using a lot of leg/hip drive on those push presses to save the shoulders. Go for big sets on the first couple rounds, but then plan on resting a lot to get through the double unders quickly. Try to pace this one so you rest once or twice on the push presses, but then don’t waste any time getting the double unders completed. For the DUs, make sure your shoulders are relaxed and that you keep the arms close to your sides. Wide arms will make your shoulders much more tired for the later rounds!
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60s per side side plank, 2 min row, OR 3 sets of 15 banded tricep press downs in a super set with 15 banded good mornings
“By the Numbers” Book References: Ring Dip p. 363, Muscle Up p. 478, Push Press p. 292, Double Unders p. 213