Monday, August 8th, 2016


Monday, August 8th, 2016

100 DU

50 KB Swings (52/35)


80 DU

40 KB Swings


60 DU

30 KB swings


40 DU

20 KB swings


20 DU

10 KB swings


DO NOT get stuck on the Double Unders or the HSPU.  This is high volume for both. You have to practice double unders, but don’t spend more than 90 sec. per round working on them.  No singles today.  Even if you have zero double unders, just practice for 90 sec.each round.

If you can do HSPU, but not at this volume, scale the reps.  Kipping is fine, but no more than one ab mat is allowed.  If you can’t do them using one ambit, lower the total number of reps and work on controlling the negative on the way down-check with your coach to make sure you are maintaining enough control to do this safely.  Otherwise, use a box, or the ground, or DBs for push press.  If using the box, make sure you are NOT letting your elbows creep out to the side and you are in a pike position to mimic the handstand position.  Don’t turn it in to a regular push up with bad form.  Your coach will demo and provide corrections during the warm up.  If you aren’t sure, just ask your coach and they can help you scale.

For the KB swings-just hold on!  You can do these unbroken!

Also-be mindful of the amount of chalk you are using.  Yes, it’s hot and humid and that makes it harder to hold onto things.  Using too much chalk will cause you to rip.  And if you are going to use it, please make sure you put it on your hands while they are over the bucket.  We’ve been getting lots of chalk sprinkled all over the gym in the past couple weeks and it hard to get out of the mats when it shows up daily.  Also, please DO NOT mark your rounds with chalk on the floor.  Use the small dry erase boards located under the stereo.

Thanks for helping keep the place clean, team!

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