Warmup/Tech: Double unders! learn them. if you dont know what it is... google it.
A) AMRAP 12 min
3 x bodyweight Deadlift (or somewhere around your 6 or 7 rep max)
6 x Pushups
9 x Air Squat
B) AMRAP Double Unders in 5min
OR
100 Double unders for time (as long as it takes! up to 12min cap)
I'm getting better at double unders...
ReplyDeleteA) 13 rounds 1 deadlift. (DL @ 185 lbs)
The only thing that stopped me from doing more is my lower back was killing me. Couldnt do anymore. At 9 mins i had to take a 1 min break, did another round, then rested again till 30 secs left.
B) 7 min 9 seconds.
I did 100 double unders for time. @ 5 min i did 45 ish. The last 50ish was solid. I was getting in 5-6 unbroken! haha
nice work bubba. Be careful with the deads make sure you're holding strong on that lumbar curve! keep it flat otherwise it's going to hurt!
ReplyDeletewhat kind of rope are you using for the DUs?
I could not get one Double under. The rope is lighter than a fucking feather.
ReplyDeleteA) was fun and felt really good i also did 185 pounds
i did 10 rounds with one decent 30 second water break after 5 but i didnt stop the clock
big problem is staying out of peoples way at dunbar so somtimes im looking where to do the push ups or squats instead of just doing them right there.
B) since i could not do a double under. Simon made me do 500 singles which i did in 9 mins 35 seconds. did the first 100 unbroken then kinda sets of 40 and 50 ish numbers
I know i could do double unders no problem with the right rope. unfortunately my height makes one of them unusable the rope thats long enough is so light that even if i do a vertical burst jump i cant swing the rope fast enough to get under me twice.
I can only aspire to be fit like you two gentlemen.
SSoo whats next?