...First up...lets get acquainted with these moves...
What is a double under?
A double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one. It is significantly more effective than a single rope pass in that it allows for higher work capacity.
What is a muscle up?
The muscle-up is a basic gymnastic skill, done on gymnastics rings or a pullup bar, where one executes a powerful pullup followed by a transition directly into a dip.
13.3 was released on the Thursday; Gemma used this day as a rest day as well as an opportunity to plan a strategy! The rest of her weekend looked like this:
Muscle up progression, kip practice and double unders for time, as quickly as possible
|Gemma's broken rope- that's how hard she worked it!|
After teaching a very cold Burgess Park Nike Training Club class, I spent the afternoon preparing for the workout, foam rolling, muscle up progression and gained some very bruised arms. As they say, no pain, no gain!!!
1st attempt with a 16lb ball not ideal got through 121 wall balls
2nd attempt with a 14lb ball completed all 150 and moved onto the double unders and got to 90 but only had seconds to go with no muscle ups.
After I made mycompetition submission I tried again just to push myself and I managed 3 muscle ups at the end. Even though this didn't count, it gives me self satisfaction and more determination for 13.4!
This workout doesn't look hard compared to the others but throwing a ball the size of a baby 9ft in the air 150 times tests your arm strength.
You can follow Gemma's progress via twitter (@GoodtoTone) or Facebook. She'll be sharing tips and video techniques to help you master pull ups, kip pull ups and the muscle up.
Before we leave you...here's a preview of what's lined up for workout 13.4:
Until next week...