Time for a new nemesis. Actually two of them, but unlike last month, they aren’t related this time.
Weakness #1: double unders
I am VERY inconsistent on the jump rope: some days I feel good, other days I can barely get through singles. Even on my best days I can only get a few double unders. I need to crack down and get that action firmly ingrained in my neurons.
Current double under PR: 12 unbroken
Goal, by September 30th: 50 unbroken
I will practice my double unders at least 5 days a week (preferably EVERY day, but life happens, and I want to be realistic and give myself a little leeway). Each week, I will assign myself a certain number of double unders I have to accomplish in that day. They don’t have to be unbroken and I can break it up throughout the day if necessary. The number will increase each week:
Week 1: 50 double unders per day
Week 2: 100 double unders per day
Week 3: 150 double unders per day
Week 4: 200 double unders per day
In total, that’s 2500 double unders for the month of September. Am I crazy?! We’ll see. I’m feeling pretty confident after August. :)
Weakness #2: rowing
Being short + poor lat strength = excruciatingly slow row times. In WODs, I generally row around a 2:45/500M pace. It pains me to even write that. When I’m doing a time trial, I can be a little faster, but even my sprint is abysmal. Time to fix that!
Current 1000M row PR: 4:52.8
Goal, by September 30th: 4:40
(stretch goal: 4:30)
I will go into the gym twice a week for extra rowing work, alternating between these two workouts:
Workout 1: Tabata intervals (8x 20 sec max effort, 10 sec rest)
Workout 2: 4x500M, 1 min rest between rounds
Along the way, I’ll be working on optimizing my rowing technique. Since rowing improvement isn’t as straightforward as something like double unders, I may end up changing aspects of my plan, but I will still row at least twice a week on top of my regular WODs.
If you have a weakness that you’re tired of having, make a plan and turn it into a strength this month!