Tuesday- February 11th

February 11, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

       *Burgener Clean Warm-up

 

 

A. 8-min Double-Under Practice:

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

 

Upper body position 

Your upper body directs where your jumps will go. You want all of your jumps to be the same and if you can figure out how to position your upper body you will be able to make that happen.

  • Look up (Set you eye level high, if you look up higher you will jump higher. If you look down you will jump lower.)

  • Keep your shoulders parallel with the ground (Your shoulder position directs how your rope will spin around your body. You want your rope to make a perfect oval around you that goes straight up and down, to do this you need your shoulders to be parallel with the ground. If you have one shoulder higher than the other your oval will start to rotate sideways around your body and your rope will cut you off on your ankles.)

  • Level out your wrists (Same as your shoulders your wrists guide where your rope will go. So you want your wrists to be parallel with each other at the sides of your body slightly in front of you. You should hold your wrists slights above your hips; this will be where the center of your oval is so you want to make sure your rope is long enough to make it over your head and under your feet while standing straight.)

  • Line up your elbows (You want your elbow to be slightly behind the sides of your body. making a 90 degree angle.)

 

 

 

B. “Top Heavy”

AMRAP 18:00

9 Power Cleans (115/75)

12 Strict Dumbbell Press (35’s/25’s)   (Strict Handstand Push-ups)

9 Front Squats (115/80)

12 Strict Pull-ups

 

 

C. Buy-Out

Quad Smash x 2:00 each

Lat 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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