warm up
400m run
samson stretch 3 x 30secs l/r
squat progression points of performance 1 x 10
(air/front/overhead)
workout
low-bar back squat
warm up set 3 x 5
work set 3 x 1
3min rest
3rnds for time:
double unders x 25
air squat jumps x 15
400m run
samson stretch 3 x 30secs l/r
squat progression points of performance 1 x 10
(air/front/overhead)
workout
low-bar back squat
warm up set 3 x 5
work set 3 x 1
3min rest
3rnds for time:
double unders x 25
air squat jumps x 15
cav. 164bw. 215# / 2:58
ReplyDeleteeric. 253bw. 275# / 4:46
travis. 208bw. 245# / 5:32
aaron. 220bw. 385# / 2:50
kohl. 250bw. 315# / 2:34
josh k. 210bw. 205# / 4:21
josh c. 190bw. 335#pr / 4:30
tommy. 143bw. 165# / 4:46
caleb. 155bw. 275# / 3:08
dustin. 165bw. 235# / 2:58
matt m. 176bw. 255# / 3:38
rey. 220bw. 295# / 4:51
katy. 102bw. 85# / 4:15
lisa. 109bw. 140# / 8:05
dr j. 180bw. 365# / 1:43
barry. 222bw. 365# / 2:23
brannon. 186bw. 225# / 5:43
miguel. 203bw. 215# / 4:04
kyle r. 185bw. 185# / 3:17
ryan. 195bw. 245# / 8;48
lorena. 128bw. 125# / 5:11
jenn. 115bw. 115# / 7:15
being efficient at double unders will get you fast times...but only ALWAYS. work on your skill deficiencies. don't ask us how to improve or better your skills if you aren't proactive in working them on your time, which means coming in early or staying late to work on what you suck at.