140312 Wed – Be wary of the Dolphin kick!
Katie is doing a bit too much of a “dolphin kick” for her double unders. It is better to jump straight up and down and to keep your feet underneath you. Remember the three best tips for double unders:
– jump late
– jump high
– spin fast
Mobility: Ankle Mobility.
Skill Practice Warm Up: None.
Workout: Power Snatch
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 (8 sets of 2 reps “Strong Effort,” adjusting load each set)
Superset: High box jump
2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps trying to go higher each set, but keep it reasonable. You shouldn’t come close to any misses)
Metabolic Conditioning Workout: “Split Lip” – As many rounds as possible in 7 minutes.
7 dumbbell deadlifts –one in each hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: ), sumo style IS allowed
7 dumbbell push presses –one in each hand- (Same)
30 double unders OR 60 singles (either one is Rx!)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per round if you think you’ll get more than 7 rounds.
Coaching Tips: Be very careful about rounding the back on the dumbbell deadlifts! Hinge at the hips and keep the back flat. Break up the sets before your form starts to degrade. Only one head of the dumbbell needs to touch the floor each rep. No jerking the dumbbells, they need to be push presses. Focus on the hip drive.
Compare To: New Workout!