Tuesday- February 18th

Weekly Warm-Up

+ Today's Warm-up Movements:

*Barbell Deadlift 2 x 10

*Barbell Push Jerk 2 x 3

A. 8-min Double-Under Practice:

Jumping height

How high you jump is all based on personal preference. There is no exact height that will make it easier to do double unders. Being able to switch up how high you jump will increase your coordination and give a better workout.

  • Practice the way you do double unders and do about 10-20 in a row.

  • Now try jumping higher than you normally do (You will have to slow down your rope to do this) do about 10-20 in a row.

  • Now trying jumping lower than you normally do (You will have to spin your rope faster to do this) do about 10-20 in a row.

  • When you are jumping try not to bend your knees a whole lot. You need to bend them a little to give yourself a rebound, but if you bend them too much you will lose all of your power going into your next jump.

B. “Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

*Barbell weight should be no more than 70% of your 1RM Jerk

C. Buy-Out

Samson Stretch x 2:00 each

Banded Lat Stretch x 1:00 each

Calf Stretch x 1:00 each

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.

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square