Sunday February 5th
23.02.05
HEAVY DAY
INTENDED STIMULUS
Increase loading across as many sets as possible.
The double-unders should make lifting harder without stopping you in your tracks.
Take the barbell from the rack or from the floor for an extra challenge.
Advanced athletes could practice harder versions of the double-under like a triple-under or a crossover!
RX
Every 3:00 x 7 sets for load:
50 double-unders
5 push presses (from the floor)
LEVEL 2
Every 3:00 x 7 sets for load:
30 double-unders
5 push presses (rack or floor)
LEVEL 1
Every 3:00 x 7 sets for load:
80 single-unders
5 push presses (rack or floor)
SKILL WORK
Post-workout:
Accumulate:
30 Sots presses
– Add load as desired.
STRETCHING
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
WHITE BOARD BRIEF
Target | Increase loading across sets.
Today’s high-heart rate heavy day should allow you to increase loading across sets while practicing double-under mechanics.
Set yourself up for success by scaling the jump rope back if needed.
If the jump rope takes you longer than 2:00, scale it back before the workout starts or even during the workout; the barbell loading is more important today.
Advanced athletes can take the bar from the floor or try a more difficult version of the double-under, like the crossover or triple-under.
Cap the jump rope up-scales to 1:00.
Post workout you have the chance to continually improve your overhead position and strength with the challenging Sots press.
