Warm-up Drills
I. Jump Rope x 3:00
II. Coach’s Choice
III. Mobility
“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups
Notes: Scaling options regarding weight for the Bench Press assignments will be relative to the athlete’s individual proficiency and work capacity. Rest a minimum of 2:00 between rounds.
Post reps for both exercises per round to comments.
Skill Development: Double-Under Intervals
Complete as many reps as possible during each work interval for Double Unders or Single Unders.
6 Rounds of
:30 x max reps
:30 x rest
Notes: Additional challenges available as follows; for Doubles = singles in rest intervals, unbroken six minutes test (A). Singles = Jog/Run in place at slowest possible pace during rest intervals, unbroken six minute test (B).
Lynne: 9/9, 8/8, 8/8, 7/7, 10/10 @ 75# and ring rows
Double Under Intervals: 120 total, best round was 31.
Lynne: 5 × 4•10 at 155# bench (82% bw) kipping PU.
Double Unders: 250 total • 50 best round Rx.
“Lynne” : 8-15/7-12/5-12/4-10/3-10 (120#)
“Double Unders Intervals” : I’d rather not talk about it.