Tuesday- February 4th

February 4, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

       *Burgener Clean Warm-up

 

 

A. 10-min Double-Under Practice:

Continue with last week's rhythm practice (as seen below), focusing on these technique pointers (one at a time):

 

Lower Body Positioning 

Your lower body (from your hips down) is where most of your power comes from. It is very important to have everything in the right position so your double unders are easier and you don’t hurt yourself.

  • Make sure your feet are lined up (Your feet should be parallel and about 3 inches apart from each other. Your toes and heels should also be parallel with each other. Having your feet like this will create less space for your rope to get around. If your feet are farther apart your rope will have a harder time making it around them.)

  • Have your hips straight (You want your hips to be in line with your shoulders and they should both be facing directly in front of you. This keeps your rope going parallel around your body.)

  • Keep your knees together (The closer your knees are to each other the less you will have to bend them.)

  • Line you knees up (Make sure your knees are evenly inline with each other, if you have on higher than the other you will cause stress in the lower knee because that is where all of yous body’s pressure will be going.)

  • Land on your toes and leave the ground from your toes (When you land on your toes you will have a better rebound to get back up for your next jump, it will also take the stress off of your heels and make it more comfortable to do your double unders.)

  • Keep your feet facing forward (Make sure you toes are pointing straight in front of you. They should also be inline with your shoulders and hips.)

 

 

 

B. “Sole Cycle”

AMRAP 5:00

15 Barbell Facing Burpees

21 Power Cleans (155/105)      *70-75% of 1rm clean

27/21 Calorie Bike

Rest 5 Minutes

 

AMRAP 5:00

15 Barbell Facing Burpees

21 Power Cleans (135/95)      *65%

27/21 Calorie Bike

Rest 5 Minutes

 

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/85)       *55-60%

27/21 Calorie Bike

 

 

C. Buy-Out

Pec Smash x 2:00 each

Straddle Stretch x 2:00

 

 

 

 

DOUBLE- UNDER RHYTHM PRACTICE

The key to getting double unders is your rhythm. Once you have your body in sync with your rope you can do anything you want, but getting to that point can be tricky!

  • Practice single bounces (This is where the rope goes around your body one time each time you jump.) Once you can do about 15-20 in a row you are good to move on!

  • Now try doing 3 single bounces and 1 double under. (This will help get the rhythm of a double under) once you can do this about 5 times in a row you are good to move on!

  • 2 single bounces and 1 double under. Once you can do this about 5 times in a row you are good to move on!

  • 3 single bounces and 2 double unders.  Once you can do this about 5 times in a row you are good to move on!

  • 2 single bounces and 2 double unders.  Once you can do this about 5 times in a row you are good to move on!

  • 2 single bounces and 4 double unders. Once you can do this about 5 times in a row you are good to move on!

  • Now try 5 straight double unders and keep going! See how many you can do.

 

 


 

 

 

 

 

 

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