.
work up to heavy back squats
recover, then:
10 x
double unders x max reps (10 minumum or redo)
single leg squats x 4 (alternating)
butterfly abmat situps x 12 (focus on speed)
30 seconds recovery between rounds
execute each round afap
work up to heavy back squats
recover, then:
10 x
double unders x max reps (10 minumum or redo)
single leg squats x 4 (alternating)
butterfly abmat situps x 12 (focus on speed)
30 seconds recovery between rounds
execute each round afap
i.e., after the double unders proceed immediately to the squats and situps working to keep rest to an absolute minimum
score is total double unders
255lbs
improvement
double unders
2 comments:
Megan
Back Squat: 135x5 - 155x5 - 175x5 - 195x5 - 205x3 (failed on 4)
Snatch: 65x3 - 85x3 - 95x3 - 100x2 - 105(failx3)
Double under: 14 - 11 - 78 - 80 - 49 - 84 - 45 - 81 - 60 - 35 (Modified Pistols by using a wall for balance on first 6 rounds. Free standing last 4 rounds.)
255 x 5 is a pr on the back squats. in reviewing the video the second squat at 275 didn't go up as slow as it felt and it may have been a good idea to go for a third. i am still a little apprehensive in failing under heavy loads while squatting. time to get over that. i intend to continue working on this lift, finding methods and techniques to reach my goal for this year.
the second part was designed to test the ability to do pistols along with du while fatigued. the setup proved highly effective and for me illustrates a continued need to focus on the double under.
final results:
clint / 182 total / 18.2 avg.
megan / 537 total / 53.7 avg.
impressive work megan.
Post a Comment