Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of:
7 x Medicine Ball Cleans
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Weighted Dips 5-5-5-5-5
Warm-up as necessary before working through the following Weighted Dips workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.
Weighted Dips 5-5-5-5-5
Notes: Those that are still developing their Dips will be working through a combination of max rep band assisted Dips or negative ROM scaling options.
“Suffering Optional”
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Push Press
1:00 x Box Jumps (24/20″)
1:00 x Burpees
1:00 x Ground-2-Overhead (45/25)
Post total points (reps) scored to comments.
Weighted Dips: static red band/purple band attempt
“Suffering Optional”
219 reps/3 rounds
Weighted Dips: static red band/purple band attempt
“Suffering Optional”
219 reps/3 rounds
“Weighted Dips 5’s” : 58#
“Suffering Optional”: 252 w/DU’s/35# DB’s/ 35# Plate
Ode to Double Unders
Double unders, the’re such a pain
I try so hard for little gain.
Give them up? I think I may,
Until I hear Samy say
“No, no, please persevere”
Or other words he does revere.
So on I’ll go jumping rope
Forever feeling like a dope,
Until the day they string together
And I’ll be floating like a feather.
The Double Under Doofus
…..last 2 lines..
If it’s to late, please be brave,
Know I’m jumping in the grave.
“Weighted Dips 5×5”: 30# static dips
“Suffering Optional”: 409 RX (35# kb, 35# plate)
Suffering is Optional: 271 with double-unders (16 strung together, new record for me), 30# KB push presses, 24″ box)