30 seconds single unders
4/4 Shrimp squats or Cossack squats
30 seconds double unders
30 seconds triple unders or crossovers or a cool rope trick
5 Cal Row @ hard
3 Odd object’s
30 seconds candlestick practice @ ascending skill
Have some fun here!
Then progress the pistol and set up the workout.
65%/75%/85% of your working 1RM. Ask coach what that means this cycle.
Odd: 10/7 Cal Row + 8 Pistols
Even: 30 Double-unders + 6 Slam Ball 30/20 lbs
1- 20 sec row + 10 Air Squats
2- 20 sec Jump rope + 6 Slam Ball 20/10lbs
Odd- 10 Cal row + 10 Heel Lock Pistols
Even- 30 secs Jump rope + 4 Slamball 30/20lbs
5-10 Ring Dips
10 Lu raises
Rest 60 seconds
Goal: Upper body strength
Move smoothly here. No rush. Hips AND shoulders should move down and up at the same rate on the Ring Dips. The Lu raises should be completed immediately following the ring dips as a super set.