Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.
I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.
II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.
III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fails per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed.
“Hang Time”
4 Rounds of
4:00 AMRAP x 1:00 Rest
4:00 AMRAP of
4 x Hang Power Clean (95/65lbs)
5 x Push Press (95/65lbs)
6 x Air Squats
*Rest 1:00 between AMRAPs.
**Start each subsequent AMRAP where the previous one stopped.
Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
Resources:
The Double-Under
The Hang Power Clean
The Push Press
The Air Squat
A good one! Rx seemed within reach finally! Double-unders need work
Managed 4 rounds of 4 reps! Let’s gooooooo!