Wednesday, 18 June 2014

How To Double Under Like A Boss - Dr. Ryan DeBell, The Movement Fix

WARM UP
1) Static Shaping – Chin to Toes Handstand Hold Against Wall:  3 x 40 seconds
2) Skills and Drills
a) Free-standing Handstand Shoulder Taps:  3 x Max Effort – If your Max Effort is less than 10, or if your form fails, perform sets of 20 against the wall.
b) Arch-to-Hollow Ball Med Throws:  2x10 – Focus on not breaking your shoulder angle at the end of the throw; we are working on snapping from the arch to hollow position that we have been practicing.
3) Conditioning – Arch Rocks:  20 seconds On/10 seconds Off for 4:00, hold a PVC pipe if possible.

BEGINNER WEIGHTLIFTING

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to a Hang Snatch (just above knee) 2-Rep Max.

CONDITIONING
As many reps as possible in 12 minutes:
40 Double Unders
20 Barbell Overhead Lunges, 100/65#