Monday 11/19/18

Jump Rope Warm-up

20 Single unders.
20 Single leg single unders.
20 Side to sides.
20 Forward and backs.
20 In and outs.
20 Double unders.
20 Triple unders.
*Or attempts

THEN…2 Rounds of:
10 Hanging scap retraction with 0:02 pause
10 Renegade row
*Increase load on second round
50ft Double kettlebell overhead walk
*Increase load on second round

Push Press Prep
*With an empty bar
10 Bradford press
5 Behind the neck strict press
5 Shoulder press
5 Push press

Build up:
5 Push press (light load)
4 Push press (moderate to light load)
3 Push press (moderate load)
2 Push press @80% of best 1RM

PUSH PRESS –

Every 1:30 for 7:30 (5 sets):
Push press to a 3 rep max

Conditioning Prep
2 Rounds of:
3 Push press (95lbs/65lbs)
10 Double unders

WOD

AMRAP 7:00
10 Push Press (95lbs/65lbs)
30 Double unders

Notes:
Unbroken everything. You’ll find the shoulder fatigue from push press will affect your proficiency at double unders. Keep your shoulders and arms relaxed and swing the rope from the wrist, pressing down with the thumb to snap the rope under.

POST WOD

5 Rounds:
0:15 Rings to chest hold
0:15 Rest
0:15 Hollow hold on bar
0:15 Rest
0:15 Ring top support hold
0:15 Rest
0:15 Weighted hollow hold

Notes:
Although this stuff looks easy, it’s not. Try to hold the best positions possible while performing these movements.

If needed, modify to  0:10 hold/0:15 rest

 

 

 

 

 

 

 

 

 

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