Strength
Floor press
Heavy 8
Workout
2 min of
75 Double unders
Max reps Sumo deadlift high pull (95/65)
Rest 1 min, repeat a total of 5 rounds.
*Score is total SDLHP
**No benches? No rig? NO PROBLEM! Let’s get swole on Friday with some pressing from the ground. If you did Tuesday’s glute bridges, you have a good idea of how to elevate the bar. We also did hollow holds on Monday to work on core tension to keep the low back on the ground, so you’ll see that come into play here, too..
– Side note.. weird how stuff from earlier in the week ties into things later in the week.. like it’s planned, or something *thinking emoji dude*
..You’ll also want to pay attention to your arm/elbow position. Keep the elbows at about 45 deg angle – not in contact with the body, but also not in line with the bar. Yes, your upper arms need to come in contact with the ground. You miss out on that extra range if you were on a bench. But this also helps you build strength within a shorter range of motion.
Did you get a quarantine jump rope? Let’s get to jumping! Skills are learned outside of workouts, so if you don’t have 75 dubs yet, you can scale down to max dubs or a set number of dubs in about 60-75 seconds, or 2x single unders. And keep practicing. Talk with your coach on drills you can do – with and without a rope – to improve your jumping technique.
Daily Practice
15 min Boxing jump rope workout