Double Unders - Week One

https://youtu.be/CdnYd6Qj3sI

First Week of Open Prep

Week of December 22, 2015

Week 1:

21st A. Back Squat; Build to a 1 rep max- video (205 max) https://youtu.be/L0e_zjHiq10

Back squat youtu.be December 21,2015 total:205

Back squat felt okay... Had done 210 about two weeks ago...

Rest exactly 10 min btw A and B B. Back Squat @30x1; AMRAP set @ 85% A- hold tempo!- video + 

30 second...well my friend didn't had some trouble recording and I only got 3 reps on the first but not recorded... the video is just a rep to show what I did...https://youtu.be/mXB1YMQmI2g

30 second youtu.be Had earlier a set of 3... She didn't record... So did this to show form

Pre set rower for 2- 500m row intervals with 90 sec rest between - Score each row separately

Row 500m rest 90 sec in rower - 2;37

Row 500m Notes:2:43

22nd A. Strict Press; 90 pounds (same as what i didn in april 2015) Build to a 1 rep max B. https://youtu.be/YHvcphi8teU

Strict press youtu.be 90 pounds December 22,2015. Matched pr in April 2015.

Weighted Pull-up; didn't do this right...but the video shows me with I think 50 pounds 

more....

https://youtu.be/FZJQBnW9ELI

Build to a 1 rep max- record weights for palms facing you (supinated) and palms facing away (pronated) +

Pull ups youtu.be

3 min AMRAP- video T2B Rest exactly 10 minutes https://youtu.be/5Kx1HQ_Uh_g

Toes to Bar youtu.be

3 min AMRAP- video Double Unders Rest exactly 10 minutes (vidoe wouldn't load...) will send in a messages

3 min AMRAP- video Pull Ups Notes: - Score total reps for each amrap

https://youtu.be/KdNx246qdas

23rd 5 sets; each for time A) 15 Wall balls - 14#/9' B) 15 Kettlebell swings - 35# C) 15 Box jumps, step down - 20" D) 30 Double unders E) 15 Burpee F) 15 Hang power snatches- 55# Rest exactly 5 minutes between sets Notes: Will report 5 scores- Vary exercise sequencing each set to reflect the following orders: Set 1– ABCDEF Set 2 – FEDCBA Set 3 – BFEADC Set 4 – DAFECB Set 5 – CDBFAE
Set 1– ABCDEF - 6:18

Set 2 – FEDCBA 6:31

Set 3 – BFEADC 7:30

Set 4 – DAFECB 7:03 (once I got a DU rhythm... felt pretty good)

Set 5 – CDBFAE 7:39

24th 5k Row Time Trial 24:57

25th- Off Merry Christmas!

26th A. Front Squat; 155 max (disopointing 20 pounds under my max from a month ago)https://youtu.be/pSid8TQ-ePw

Front squat youtu.be 155 - 20 pounds under max but done day after Christmas

Build to a 1 rep max- video + 

20 min AMRAP 2k Row 100 burpees got the row and 87 burpees ....amrap DU in remaining time