After a long met-con on Tuesday, we broke things apart Thursday and went for shorter duration and reps, with slightly heavier weights. Before we got to that part, however, we spent a little time reviewing an essential CF skill in Double Unders.
Skill work is essential if we are to improve on our goats, but sometimes simply practicing on your own isn’t enough. Yes, it’s important, and practicing on the things you’re not good is an essential must. However, sometimes we need to work on these skills with someone else watching. We’ve all had that overflow of frustration when you try, and try, and try again, but you can’t seem to figure out just what is giving you trouble or causing you to break down. This is why we implement class-based skill-sessions, as it affords each of us dedicated practice time on a skill element with someone else watching to help remind us of the correct form, technique, body posture, etc. With this in mind, class set about working on double unders for roughly 10min, resting as needed, with everyone broken out into the following groups:
(1) Consistently hitting 20+ DUs = Flight Simulator (5, 10, 15, 20, 25, etc.);
(2) Consistently hitting 10+ DUs = Flight Simulator Jr. (2, 4, 6, 8, 10, etc.);
(3) Hitting between 2-10 DUs = work highest number of reps possible, so each attempt is an AMRAP attempt;
(4) No DUs = begin by working singles into one DU, and if then work towards doing a few singles, a double, then back to singles again (with the next step being singles, double, singles, double, etc.)
After completion of the DU session, everyone got to put the ropes away and prepare for the day’s met-con, four rounds of 30 seconds On, 30 seconds of rest, with each round made up of three different exercises: Power Cleans, DB Push Press, and Box Side Steps. Class worked in groups of 3, with everyone proceeding through the workout in the same order, meaning everyone started with the cleans and finished with the box side-steps. Weights for the power cleans were set at 45, 65, 95, 115, and 135. Weights for the push press were RX’d at 1/2 body weight for guys, and 1/3 BW for the ladies (so as a 200lb guy, my RX’d would be 50lb DBs).
Although athletes could choose which weights to use, everyone was give a goal of at least 10reps for the first round. It’s no real surprise that reps would perhaps decline over the course of 4 rounds, and the goal was to keep those reps between 5-10 across all 4 rounds. This (should’ve) made put both the cleans and push press at moderately-heavy weight, allowing athletes to continuously work across all 30 seconds, rather than going too heavy, and only completing 5-10 seconds of real work during the 30second time block.
Another great class during another fine fall day. A lot of absent faces these past two weeks who should be making their return over the next couple of classes. In the meantime, enjoy the start to this weekend, and get ready to come kick-@$$ on Sunday (Elements class will include our Pull-Up retest to see where everyone is at, followed by some KB Swing form work). See you then.