Tuesday July 9th, 2013

An important note:  If you are working towards accomplishing a specific goal i.e., you want to get pull-ups or double unders etc., it MUST be part of your practice in warm-up each day.  It is not enough to wait for your specific weaknesses to be programmed in and then hit them. With work like pull-ups or double unders you almost can't do to much. So get the practice in daily.  Especially when you know you might only be getting to the gym a couple times during the week. 

CoreFit:

4 sets of:
A1. Alternating Reverse Lunges with Dumbbells x 10 reps each leg
Rest 45 seconds
A2. Ring Row x 10-12 reps @ 2111
Rest 45 seconds
A3. Ab Wheel Roll-Out x 6-8 reps @ 3011
Rest 45 seconds

+

10 minute AMRAP:
Push-Ups x 5 reps
Goblet Squats x 10 reps- moderate weight
Kettlebell Swings x 15 reps- same weight
Shuttle Run length of driveway and back.  Or if done in street 50m shuttle.

CrossFit:

4 sets of:
A1. Pistols x 4-6 reps each leg (note progression or weight used).  If Pistols are not a goal then do A1 from CoreFit.
Rest 90 seconds
A2. Single-Arm Row x 10-12 reps each arm
Rest 90 seconds

+

4 sets for times of:
Burpees x 10 reps
70/55 lb Kettlebell Swings x 15 reps   ---use Russian style swings if you can't get it overhead.
Double-Unders x 30 reps
Rest 90 seconds

If you don't have double unders, practice them. They aren't going to get better without it.