Practice Double Unders
Take 15 minutes and try and perform 10 sets of 10 unbroken DUs. Any sets under 10 don’t count.
Perform as many rounds as possible in 8 minutes of:
Result: Completed all DUs in 15 minutes. It was good to have a goal when practicing and also not trying for max reps every time. For part two: 6 Rounds.
Perform 5 rounds, each with 3 sets of the following, increasing weight each round. As with the Bear Complex, rest as needed between rounds.
The above is one set, so 3 sets is a total of 9 reps of each exercise. The max weight is the last round that can be performed unbroken.
Result: 30-35-40-45-50kg Last unbroken round was at 45kg. In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking. Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.
Perform 5 rounds of the following alternating working one minute and resting one minute:
Round 1:
Round 2:
Finally perform 100 Walking Lunges
Practice Double Unders
Weighted Pullups with hammer grip
3-3-3-3-3 (or max reps per set) @ 15kg
Perform as many rounds as possible in 12 minutes of
Practice Double Unders
For time do:
Weight should be such that you need your first break at or before the first 10 reps.