Athletes,

The progressive model used in these training cycles is a little different depending on movement. This 6 weeks we will be doing Double Unders. The 5-5-5-5-5 are sets and they should be unbroken. If you cannot complete your model you will stick with it. So here’s how the models work.

Day 1 5-5-5-5-5
Day 2 10-5-5-5-5
Day 3 10-10-5-5-5
Day 4 10-10-10-5-5
Day 5 10-10-10-10-5
Day 6 10-10-10-10-10
Day 7 15-10-10-10-10

As you can see if you do 20 days of this the numbers add up. This is a great way of using a very small amount of time to improve a skill we need improved.

Jared – ACF

A. Warmup

B. Progressive Model
Double Unders 5-5-5-5-5

C. SWOD
Press
3@70%, 3@75%, 3@80%, 2@85%, 4×1 @ 90%

D. WOD
10 Power Snatches (115/65)
20 Kettlebell Swings (53/25)
8 Power Snatches
18 Kettlebell Swings
6 Power Snatches
16 Kettlebell Swings
4 Power Snatches
14 Kettlebell Swings
2 Power Snatches
12 Kettlebell Swings

Big Dawg Snatch 135/85

Cashout: One attempt Max effort OHS 115/75