DYNAMIC WARM-UP | 5:00 1 set: :30 jumping jacks 10 air squats 10 shoulder presses (empty barbell) 1 set: :30 up-downs 10 bent-over rows (empty barbell) 10 front squats 1 set: :30 burpees 5 barbell complexes – 1 complex = 1 power clean + 2 thrusters. BAR MUSCLE-UP | 5:00 PROGRESSION FOCUS 6 kip swings Palms high on the bar, …
Warming-up for Workout 24.2
DYNAMIC WARM-UP 2 sets on the rower: :30 easy pace :20 moderate pace :10 fast pace – Perform sets straight through for 2:00 of work. Focus on driving through the legs. The rowing order you can follow is Legs > Upperbody/Arms in the drive followed by Arms/Upperbody > Legs. 3 sets: 5 elbow-to-instep/leg 5 unweighted good mornings 5 step-back lunges/leg …
Warming-up for Workout 24.1
Warming-up for Workout 24.1
The Ultimate Guide to Double-Unders
What is a Double-Under? Double-unders, or dubs, as they are also known, is a way of jumping rope but instead of the rope passing under the feet once for each jump, it passes under twice. The speed of the jump remains the same, but the speed of the rope must be much quicker to execute these. 1 Jump + 2 …