15 Feb 2017

WARM UP:
Shoulder Prep
Achilles/calf/ankle exercises from Hinshaw w.u.

SKILL:  DOUBLE UNDERS  (10-15 mins)
a)  slow skip - work singles at a slow pace with the focus on body position and jumping high.  This sets the pace and tone for the DU where you will jump exactly the same but the wrist turn will speed up to two revolutions instead of one.
b)  jump with thigh slap - after you master the slow single, drop your rope and start jumping at the same speed and height as your singles, but keep arms down at thighs and double slap the thighs in the top of the jump to mimic wrist revolutions.
c)  Add rope and put it all together, focus on long body/shoulders back/arm position/chest up


WORK:

50-40-30-20-10      DU
10-8-6-4-2              Push Press @ 70%
10-8-6-4-2              Pull up

Rx2:  65% & jumping pull ups
Rx3:  DB push press, pull up mods

SILVERS:
Warm up & skill:  same

WORK:  same with mods