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.
Dumbbell Lunge
3 x 20 @ 18kg per hand
Rest 1 minutes
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Result: Double unders still suck. Set 1: 3 + 19 / Set 2: 3 / Set 3: 6
Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.
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.