Name: Playbook - Richard Sopinanukul - Barbell and Jumprope
Uploaded: 2022-04-20T12:22:46.939Z
Duration: 45 min
Description: Barbell and Jumprope

30 Double/90 Single Unders 
10  Clean & Jerks
30 Double/90 Single Unders
20 Clean & Jerks
30 Double/90 Single Unders
30 Clean & Jerks
30 Double/90 Single Unders 
20 Clean & Jerks
30 Double/90 Single Unders 
10 Clean & Jerks
30 Double/90 Single Unders 

RX: 95/65
RX+: 135/95

* if you cannot do the double unders you will do a 3 to 1 ratio to single unders. 30 double unders equals 90 single unders.

- Jump rope with rope passing under your feet twice with each jump

Jump Rope - Double unders

- Skip rope with rope passing under your feet once each jump

Jump Rope - Single Unders

- Clean barbell to your shoulder
- Jump to a semi squat stance while pressing the barbell overhead
- Complete the rep by standing up locking out legs and arms

Barbell clean + jerk

- Run at a good pace for you 
- Increase speed and intensity as you progress

Bodyweight - Running

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight - Air squats

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

Warmup

Barbell and Jumprope

Burn the shoulders

Death Row - Barbell Complex

Battle at the Bench

Great work out easy to modify for a beginner like me! Thank you!

Kyraspain1

i didnt make it past round 2 of the 3rd part of the workout. it was hard

Barbell and Jumprope

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