A. Rope climb technique and strength:
- 5 sets of 1-3 rope climbs (scale to rope pulls from the floor)
- 3 sets of max effort strict toes-to-bar (or toes-to-rope)
B. From July 24 2018:
8 minute AMRAP of:
50 double-unders
8 overhead squats (135/95)
Scale the number of DUs if needed. This is a short workout, similar to that of Aug 11 (rowing and DUs), so the same advice applies. Don’t turn this into double-under practice. Scale the overhead squat weight to something challenging, but which allows you to do your sets without setting the weight down.
C. 3 sets of 15-30 GHD hip extensions.