Practice Double Unders
Pistol Squats
Then perform AMRAP in 7 minutes of:
Results: For the pistols, foot on 5kg plate, 2.5kg counter weight in hands. AMRAP: 4 rounds plus 7 HSPU.
Worked up to 30kg Overhead Squats
Then for the metcon do an AMRAP of:
50 Double Unders
12-9-6-3 of:
50 Double Unders
Set clock for five, two-minute rounds in each round perform:
Then for time do three rounds of:
Result: For the metcon – 10:15. Double unders were still slow, could only string 3-5 together at a time. Note: Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.
Deadlift
5-5-5-5-5 @ 100kg
For time complete one round of:
Result: Around 8:25.
Practice Double Unders for 15 minutes
Bulgarian Split Squat in Front Rack Position ( Demo )
5-5-5-5-5 @30kg
Five sets of:
Result: Double unders were OK. Front rack position could have been better, didn’t feel my elbows were up high enough but then did not have any issues with my wrists so not too bad. On the weekend with heavier cleans I felt much better about my elbows.