Double Under practice:
-An easy way to “get” double unders:
1st day time yourself doing 10 double unders
2nd day time yourself doing 2 double unders in a row, ten times
3rd day time yourself doing 3 double unders in a row, ten times
4th day time yourself doing 4 double unders in a row, ten times
5th day time yourself doing 5 double unders in a row, ten times
6th day time yourself doing 6 double unders in a row, ten times
7th day time yourself doing 7 double unders in a row, ten times
8th day time yourself doing 8 double unders in a row, ten times
9th day time yourself doing 9 double unders in a row, ten times
10th day time yourself doing 10 double unders in a row, ten times
-First day just bust out ten double unders however you can. 2nd day you have to get 2 double unders in a row, and that counts for one. You have to do that ten times. Do not stop trying after you get 2 double unders in a row, keep going, because if you get to 4 then that counts as 2 sets. You repeat this on all the subsequent days.
By the time you have to do 6 or 7 double unders in a row 10 times, you will start to find the rhythm. When you can do 10 double unders in a row ten times, you pretty much have the skill, and beyond this all there is to do is refine technique.
Theoretically this should take only ten days to complete (do in warm up or cool down)
Warm Up needs to be quick because this workout will take the whole hour. So everyone get here on time.
Run the ten flights of stairs once. Pace yourself at half your max speed.
12 ghd situps
12 Back extensions
10 double unders if you don’t “have” them. 50 if you do.
15 overhead squats with pvc
Hip mobility drills
PVC passthroughs and shoulder circles
5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between.
Hollow Rock and Superman for 3 minutes
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post reps per each minute.
Clean and Jerk (work on skill and work to max effort)