General Warm Up (5-12)
3 rounds:
20 Plate Hops
5-5-5 Squat (narrow, wide, normal)
:30 Plank (on elbows)
10 Walking Lunge Step
Specific Warm Up (12-25)
Double Unders:
20 Singles
10 Right Leg, 10 Left Leg Singles
10-15 High Jump Singles (focus on good body line)
10-15 Double Unders (or 5-10 attempts)
Medball Clean:
5 Medball Deadlift
5 Medball Deadlift + Shrug
5 Medball Front Squat
5 Medball Shrug and Pull Under (start at hang postion, only focus is to shrug and pull under)
5 Medball Clean (from floor)
*Aim to have laces facing the sky, and keep laces at the sky the entire time, so people are not curling the ball up. Another good cue is to imagine their fingers get cut off: the ball should be resting in their palms the whole time instead of fingers.
Front Squat
3 Tempo Zombie Front Squat (:03 lower, :03 Bottom each rep)
3 Zombie Front Squat (normal speed)
3 Tempo Front Squat (:03 lower, :03 Bottom each rep)
3 Front Squat (:03 in bottom)
Then…
(25-43)
Front Squat
2-2-2-2-2
*:03 pause in bottom each rep
RXConditioning (45-57)
100 double under
50 medball squat clean
3 rounds for time.
20/14lb.
Goal: Sub 9
Cap: 12:00
Intermediate: 50-70 DU or 100 single unders, 14/10lb.
Baseline: 50 single unders or plate hops, 30 Medball cleans, 10/6lb.
(57-60)
1:00 Couch Stretch (each side)
(0-5)
Simple doesn’t mean easy. Simple means scary, and if this workout doesn’t present a unique concern in your mind, then you may simply need more experience in our methodology.
The double unders may need to be scaled back in reps and perhaps even to single unders, but most if not all should be able to give the RX’d version of the medball squat clean a go. The goal is to execute full hip extension prior to pulling under the ball–not simply dropping into a squat right away just because the load is light. Hang on to the ball, no singles allowed, and the real challenge is to battle with your mind for unbroken rounds. After all…it’s only 20/14lb.