Active Recovery Day
1) Warm-up
Modified FROM Warmup
2) Skill
A. Double under clinic, then:
B. 40-30-20-10 reps for time of:
Double unders
Single unders
C. 10 mins HSPU development (see notes)
3) Mobility
Active Stretching / Lacrosse Ball / Foam Roller
Post loads and results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, get your warm up in first and be ready to huddle for DU clinic at these times)
Warmup. You've been doing this for a while. Switch up your movements a little today based on the Skill work to follow. We're gonna jump rope already...get on the rower and row 400 easy and finish with a Power 10. We're gonna handstand, so do some different stuff: PVC dislocations / passthroughs, light KB push press, star or divebomb pushups. You get the idea, don't be a slave to the whiteboard. Finish with some heel cord/calf stretches and ready to go.
Jump Rope. Intent with the "clinic" is to spend about 10 mins reviewing fundamentals/progressions/tips, then 10 mins or so practicing and providing feedback to jumpers. DU maestros, please lend your experience and help people out. This article compiles a number of useful videos, do your homework and come prepared!
Then, treat the practical exercise as you would intervals on the track. Get the DU with max effort, as fast as you can, then "jog" with a set of singles. What to do if you don't have DU down? Instead of 40-30-20-10 DU, sub 4-3-2-1 attempts at max DU and do singles as Rx in between.
HSPU. General goal is to spend as much as possible of the 10 mins inverted and working. A way would be to kick up, perform a HS hold for 5 seconds, and perform a negative down to your target (beginner: 2-3 abmats, intermediate: floor, advanced: deficit). Then either drop and kick back up, or drive back up with a tight kip. The price for muscle failure is high when you're upside down! Leave enough in the tank to control your descent, then rest and shake it out. Scale further with wall walks / holds or pike holds on the ground/off a box.
More on developing your HSPU kip here, but consider this logical argument for developing strength in the strict HSPU first.
ROUTINE IS THE ENEMY.