Super Liz

Workout 10 March 2009:

For time:
45 double-unders
45 reps, clean 115lbs
45 ring dips
45 double-unders
Do not move on to next exercise until all 45 reps of previous are done

Results: 25'30
Previous best: 30'00 with 110lb cleans (19 Jul 08)

Remember Elizabeth from a couple of weeks ago, 21-15-9 of cleans and ring dips? Here she is again, but even worse. Adding the double-unders isn't too bad, but doing 45 consecutive cleans is brutal. My back had not fully recovered from the heavy deads a couple days ago, so it was screaming about 30 reps in. The dips felt solid and I'm getting better at stringing together multiple DUs in a row.

A double-under is much like a regular jump rope jump except the rope passes under your feet twice for each jump. The key is to get your wrists spinning very quickly and use your arms as little as possible. Look straight ahead and don't forget to breathe. If you can't do double-unders, either do 45 tuck jumps or 90 single rope jumps for each set of 45 DUs. A tuck jump is like a regular straight jump into the air (no jump rope), except you tuck your knees to your chest at the top of the jump. Be sure to keep your chest up the whole time.

Mark Rippetoe Quote of the Day:
"Physical strength is the most important thing in life. This is true whether we want it to be or not."