Friday May 5th
23.05.05
INTENDED STIMULUS
5:00-8:00.
Double-unders in 1:00 or less.
2-3 rounds of the push jerks unbroken.
“Sneaky redundancy” between jumping with the rope and jumping with the barbell.
RX
5 rounds for time:
55 double-unders
5 push jerks (155/105 lb)
LEVEL 2
5 rounds for time:
40 double-unders
5 push jerks (125/85 lb)
LEVEL 1
5 rounds for time:
75 single-unders
5 push jerks (85/55 lb)
SKILL WORK
Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.
STRETCHING
2 sets:
:30 calf stretch/side
:30 lacrosse ball shoulder mash/side
WHITE BOARD BRIEF
Target time | 5:00-8:00.
This heavy couplet can be distilled down to “light” jumping at high volume and “heavy” jumping at low volume.
The combination of double-unders and heavy push jerks has a tendency to pull athletes into the toes when working with the barbells.
You’ll need to have the strength to maintain unbroken sets for 2-3 rounds, and emphasizing keeping weight back in the heels will be critical to that task.
This workout is a sprint, so the double-unders should be reduced in volume or scaled to single-unders to prioritize speed.
We also want to see fast transitions, but smooth reps with the bar. This means picking it up quickly, but having a load that can be held overhead and at the shoulder for short rest breaks between reps.
