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Conditioning:
5 Rope climbs (13′)
Then 3 round of:
50 Double-unders
50 Single-unders
Then…
5 Rope climbs (13′)
For time
(15:00 cap)
Accessory Work:
10 Straddle seated double dumbbell press*
2:00 Rest
3 Rounds for quality
*Athlete may increase weight each round, or stay at same weight for 3 rounds
Post results and experiences to comments
9:44Rx
Accessory: 20-25-30 (7 then broke before the last 3)
7:06
Skips and singles
8:44 Rx
Built up to 35# DB SP but had to do that rnd in 6/4
9:32rx
Wasn’t doing a good job breathing on doubles and had to take some extra breaks.
Accessory – 30, 35, 40
5:27 mod
First rope climbs since shoulder surgery! I only did one bite of the rope and stand (11′) each climb. I did jump rope section Rx, with all doubles unbroken, and rds 2 & 3 unbroken with double directly into singles.
Shoulder work I built to 20# db
14:06. Whew!!
15#db press (3rd round)
12:44
15# DDB all three… tried 20# and went back to 15, then did some practice w 20
12:44
15# DDB all three… tried 20# and went back to 15, then did some practice w 20
8:04
Mod to 10ft
Speed skips
Oops, Mods to 12 ft. I only did the 1st one to 13ft.
Seated DB press was 10#, 15#, 20#
9:04
12ft
Speed skips
14:33 Rx
Man I was tripping on those dubs today!
My second round of rope climbs I got all 5 to 13’!!!
Ended at 30# DB could’ve gone heavier
13:35 mods
Rope climb progressions are getting better, I tried to not rest as much as possible
Speed skips took a while to find my rhythm but ended up going much faster towards the end when I found it.
Did my singles unbroken.
10-15-20# DB’s for seated press