17. Januar 2025
Jan.
17
OPTIONAL MOBILITY
5 Up/Down Dog
8 Groiner into Pigeon Pose
5 Quadruped Forward + Backward Hip Circles
10 Cat/Cow
Into…
1-2 ROUNDS
50 Single Unders
10 Good Mornings (BB Optional)
10 Deadbugs
6 Hang High Pull
Into…
1-2 ROUNDS
30 Double Unders or Single Single Doubles
10 BB RDLs
10 Alt. Supermans
6 Hang Muscle Snatches*
*RND 2 complete Hang Power Snatches.
Deadlift* (31X1)
)
30 Double-Unders
15 Power Snatches, 75# / 55#
KG BB: (35/25)
AMRAP x 10 MINUTES
50 Single Unders
15 Power Snatches (65/45)
(Score is Round + Reps)
KG BB: (30/20)
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
5-5-5-3-3-1-1-1
)
*Start Moderate and Build to a Heavy Single for the day.
(Score is Weight)
MIN 1 – :20/:20 Single Leg Single Unders
MIN 2 – :40 Double Unders or Double Under Attempts
(No Measure)
*Keep weight Moderate+ across all sets.
Remember Reading Tempo…
1st Number is ‚Down Portion‘
2nd Number is ‚Down Position‘
3rd Number is ‚Up Portion‘
4th Number is ‚Up Position‘
(Score is Weight)
Week 2 of 7
Strength | Tempo Cycle