Today the rep scheme is traditional but it’s filled with movement interference. The strict hspu will challenge one’s strength and local muscle endurance in the shoulders and triceps and you won’t get any relief on those muscle as you advance to the overhead squat. The double under will get the arms down by the side but again we are challenged in the shoulders to even spin the rope with the needed speed for double unders.
3:00 jump rope vary the style
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10 scap pull up
30 strict press (pvc)
20 walking lunge
30 behind the neck press (pvc)
10 scap pull up
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10 pvc pass through
5 overhead squat
15 Double Under or 30 Singles
3 rounds
3×3 (82.5-90%1rm)
Rest 3:00 between sets, focus on strong bracing through your midline and really keeping the bar path as straight as you can. The moment the bar comes forward it WILL FEEL HEAVY and can result in missed reps/ sets.
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RXConditioning:
21-15-9
Strict hspu
Overhead squat (135/95lb.)
75 double unders after each round
For time
Intermediate:
21-15-9
Abmat HSPU (strict)
Overhead squat (95/65lb.)
1:30 double unders practice after each round
For time
Baseline:
21-15-9
Pike on feet or feet on bike HSPU
Overhead squat (55/35lb.)
100 single unders
For time
3×30 banded pull a part (supinated grip, palms UP!)
Rest 1:30 between sets.
