Mobility + Prehab
Chest-Opener x 6-8 reps @ 3011
Followed by …
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
Warm-Up
Two sets of:
90 Seconds BikeErg / Row / SkiErg
Jump to Split Drill x 5-8 reps
90 Seconds BikeErg / Row / SkiErg
Press in Split (Behind the Neck) x 5-8 reps
A.
Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 70-80%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
B.
Against a 3 minute clock, perform as many reps as possible of:
25 Wall Ball Shots
15 Toes-to-Bar (55+: 12 Toes-to-Bar)
Max Double Unders in the remaining time
Rest 3 minutes between sets and complete a total of FOUR sets.
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
*You may use a weighted or a drag rope on this workout if you would like to get some extra practice. Please don’t exceed more than 400 double-unders.
C.
Three sets of:
15-20 Dumbbell Floor Press
Immediately followed by…
Banded Face Pulls x 20 reps
Rest as needed between sets
Athlete Notes:
Double-under work today! View the wall ball shots as your buy in each interval and try to keep those unbroken. Your transition to the toes-to-bar doesn’t need to be crazy fast, just smooth. You can elect to keep the toes-to-bar unbroken or not, just work on being efficient with the movement and breathing. You should have around 75 seconds or less for your double-unders. Please don’t exceed more than 400 double-unders in todays training. You may elect to use a different rope (like a drag rope) or practice crossover singles or doubles. It is up to you if you’d like to customize this workout to focus on certain aspects of double-unders that you’d like to improve upon!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Option
Three sets of:
700 Meter Row @ 2k Pace + :05/500m
300 Meter Row @ 2k Pace
200 Meter Row @ 2k Pace + :10/500m
300 Meter Row @ Sprint Pace
Rest 3 minutes between sets
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