Warm-Up.
Spinal Segmentation Drill
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 20X1
Followed by…
Double-Under Practice x 3-5 minutes
*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Hip thrusts were at 80Kg, about 50% of 1RM deadlift… still new to me, but getting the hang of it.
Face pulls, done, nice and light.
Wod with 20Kg Kettlebell
10:00
4 rounds
30 Double unders
A.
Built to 100kg. Could have done a lot more weight, but I had to choose between bruised pelvis and bruised crown jewels… some technique I am not getting here?
B.
Not done DUs in a wod in five ish years.
Did with 16kg kb.
Made it to four rounds and 17DU.
First round was basically 30×1 DU, sexond to last I got 26+4 in something like 14 seconds. So at least DU is something like riding bike ?