technique and practice:
power clean + split jerk
then,
complete the following in 30 seconds:
hspu x 5
pushups x 15
pushups x 15
at the 30 sec mark complete a single set of max unbroken double unders
continue until the double unders can no longer be started at exactly 30 seconds but finish the round for a final double under attempt
recover 2 minutes between efforts
score is completed rounds and total double unders
(including the final attempt)
3 comments:
split jerk loads were extremely light working from 95 and not exceeding 135lbs. i want to learn this movement correctly (patiently and slowly) from the beginning with complete focus on technique. in the past i've unknowingly added weight prematurely leading to thousands of retraced steps. hopefully i'll reap the benefits of this new journey in a much more efficient manner.
71/34/40/43/25 = 213
the double under is quickly becoming one of my favorite tests of skill and stamina. the combination of hspu and pushups were meant to prefatigue the arms before the attempt, thus taking them completely out of the equation. my goal is to continue to improve in this technical movement and it's been known for sometime now that the secret is all in the wrists. video analysis revealed an incresingly higher and inefficient jump as fatigue set in. this, i believe, can be diminished with overall conditioning and focus; further improving the numbers. i was able to finish the hspu and pushups unbroken without pause and minimal transiton between movements for the first four attempts. this left me 5-6 seconds on average to grab the rope and begin the du. fatigue hit quickly during the 5th attempt leading to a pause between the 3/4 and 4/5 hspu and another between reps 10/15 of the pushups. this, combined with a slower cycle rate, led to a 20 rep finish time of 0:34, 5-6 seconds too long to start the du. surprised at the 10 second increase i recovered as quickly as possible and within 10 seconds i was into the last set of du, finishing with a much lower score of only 25.
the sickness seems to be lingering but over the next 48-72 hrs the predevised plan will continue to undfold, erradicating any remaining defectors that may be planning to loiter the premises. stay tuned, it's been too long, things should get interesting this weekend.
Concur, less is more.
Reduce the load and preform the movement with proper form. Must be the level one training kicking in. glad it's behind me. Train smarter. Unconventional wod on tap for Sat morning.
(!)-
it's hard to swallow the ego sometimes but i'm going to do things "right" this time.
still questioning those two days and that cash...oh well, 4 years and 10 months to make it worth it.
same here for tomorrow, should be interesting. let me know what you come up with.
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