The OTG Triple S September Challenge
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The OTG Triple S September Challenge
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**Strength, Skill and Stamina**
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The Official Challenge Sheet for Details and Information
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This is a FREE In-House OTG challenge - STARTING September 1st!!
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It's designed to improve Upper Body Pulling and Pushing strength, as well as, Coordination, Consistency and Stamina of the Double Under.
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You have 3 options to choose from, Fitness, Performance or Both based on your current Strength, Skill and Stamina for each movement.
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As an example of 'Both,' you may have Strict Push Ups and Double Unders, but not Strict Pull Ups or some variation of the 3.
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THE OTG TRIPLE S CHALLENGE:
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During the 30 Days of September, you must accumulate:
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Fitness
Performance
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450 PVC Banded Pull Downs
300 Strict Pull Ups
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600 Strict Push Ups
600 Strict Push Ups
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Double Unders - Ascending Daily Time for Max Unbroken Double Unders
Double Unders - Weekly Totals based on Test of Max Set of Double Unders at the beginning of each week
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Notes on PVC Banded Pull Downs:
Notes on Pull Ups:
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Kneeling, pull with Scap and Lats then with arms until chin is over PVC
With a standard grip just outside of your shoulders pull with scap and lats then with arms until your chin clears the bar
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Choose whatever band challenges you and increase difficulty if possible
No kipping or reaching with your chin
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You may load these if they come easy to you
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Notes on Strict Push Ups
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*Goal is full Range of Motion (ROM)
Notes on Strict Push Ups
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Maintain a hollow position with hands just outside of your shoulders
*Goal is full Range of Motion (ROM)
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Chest, Chin and Hips all move the same distance to touch the floor
Maintain a hollow position with hands just outside of your shoulders
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Elbows remain at a 45 deg angle throughout
Chest, Chin and Hips all move the same distance to touch the floor
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Elbows remain at a 45 deg angle throughout
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Notes on Double Unders:
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If you have 0 - 10 Unbroken Double Unders, follow below:
Notes on Double Unders:
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*Goal is improvement of Volume of Unbroken Double Unders
If you have 10+ Unbroken Double Unders, follow below:
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*Goal is improvement of Volume of Unbroken Double Unders
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*There can be no Singles in between completed Double Unders
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You are tracking Double Unders in a time frame.
Weekly Totals are based on max tested the first day of each week. (Each max set can be counted towards your week's total)
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Starting with 90 Sec on Day 1 and Accumulating 10 sec each day for 30 days
Max set of Double Unders x 14 = Weekly Total
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*If at anytime you complete 10+ Unbroken Double Unders
Use only the highest max set achieved for each test. For example, Week 1 - 40, Week 2 - 35 (you must use 40), etc
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you may follow the Performance track for Double Unders
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Example:
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Example:Day 1:
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Day 1:90 Sec0 Double UndersTest
52 Unbroken Double Unders
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Day 2:
90 + 10 = 100 Sec
2 Double Unders - Not Consecutive
Weekly Total is 52 x 14 = 728
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My goal is to accumulate 728 Double Unders for Week #1
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Day 20:90 + 190 Sec2 Double Unders - Consecutive!Day 8:
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etc...Test
65 Unbroken Double Unders
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Weekly Total is 65 x 14 = 910
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My goal is accumulate 910 Double Unders for Week #2
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etc...
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Challenge Details and Info
Weekly Totals
Daily Sheet Tally Pull Up/Down
Daily Sheet Tally Push Up
Daily Sheet Tally Double Unders