150224 Tuesday – Don’t let double unders hold back your workout.
If you feel like double unders are holding you back from getting a good workout, try and practice them more consistently. Do some sets/reps everyday before class if you have the time. A lot of times we avoid the movements we don’t like or aren’t good and then these movements continue to hold us back in workouts. Getting a little bit of skill work in CONSISTENTLY rather then “binging” on the skill for a week will get you further in the long run, with less risk of a repetitive use injury.
Mobility: Shoulder Mobility
Skill Practice Warm Up: Handstand Hold and Handstand Push up practice.
Workout: Push Press
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)
Superset: DB or KB farmer’s carry
5 sets of 60′ (30′ out/30′ back) or you can use farmer carry bars if you are in pleasant hill.
Metabolic Conditioning Workout: “Doom Force” – As many rounds as possible for 6 minutes.
2, 4, 6, 8…etc
Dumbbell push press (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
10, 20, 30, 40…etc
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 120 – 336 reps.
Optional Cash-out: 5min row