3 x 5 Linear Progression
Start light enough to add weigh throughout the cycle.
3 x 8
We'll do sets of 8 again next week, so leave room to go up.
Post loads to comments.
Exposure 1 of 8
20 Deadlifts 225/155
15 Deadlifts 225/155
10 Deadifts 225/155
5 Deadlifts 225/155
The Deadlift weight should be medium heavy for you and unbroken on the fast end. Scale so that they can be completed in at most 2-3 sets. The sub for Double-Unders is 20-30-40 attempts or 3x singles.
Post time and Rx to comments.
Ankle Mobilization with a Band and Kettlebell
By David Osorio
Here's a great little ankle mobilization you can set up with a band and kettlebell that is highly efficient and ergonomic. Set up a green jump stretch band low on the upright of a rack, and loop the other end around the joint line on the front of your ankle.
That means the "corner" where your foot and ankle meet, not on the front of your tibia (shin bone). Once you've got the band where you want it, crawl out so that the angle of the band is a continuation of your foot line. That means your toes, your heel, and the band should all form a straight line when viewed from above.
Grab your kettlebell and place it on your knee to introduce a little more compression into the system. The compression causes the ankle joint to close in the direction you want it to.
Finally, you can hook your back foot over the band so that it creates a slight downward vector in the band, which will help optimize the joint distraction.
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