October 15, 2018

Daily score: 6

Workout:


Jump rope skill session. Single unders…
20 seconds split jumps (jumping feet out and in)
rest 10 sec
20 seconds skier jumps (jump both feet together side to side)
rest 10 sec
20 seconds forward straddles (feet together, one foot
forward/backward, back togther, switch)
rest 10 sec
20 seconds 2 step (Jump normal then tap one heel on the ground, then
back to normal jump, then switch)
rest 10 sec
20 seconds speed step (like jogging in place)
rest 10 sec
20 seconds backward jump roping
rest as needed bw sets
x4 sets
*film.  I don't have videos of this, but should be pretty straight forward

Done x4

+
A. Butt kick jumps; 10 reps x3; rest 90 seconds


10x3

B. Tuck jump bucks; 10 reps x3; rest 90 seconds


10x3

C. Side to side skater jumps; 6 reps x3; rest 90 seconds


6x3

D. Squat box jumps; 10 reps x3; rest 90 seconds


10x3

+
Assault bike sprint 10 seconds @100%
rest 50 seconds
x12

Missed 

Not sure if you wanted me to video the jump rope series or not but I did.  Wasn’t terrible.  Videoed round 2, got better at it by round 4.  Squat box jumps were the hardest of the rest of it!  Exposed my lack of explosivity for sure.  I had to skip the bike d/t plus I was tired out.  Thanks!