We highly recommend doing a double-down day once every four to six weeks or so. Pick a recent training session that didn't go well. Then double it and try to find a way to modify, adapt, overcome and suffer through it.
If you listen to your body and you know your limits, and if you are cautious enough to do this safely, the benefits are out-of-this-world.
Double Trouble: Cabal Fang Martial Arts Training Involution #150
We don't know what you're going to do, because we don't know what you will select to double! But here's what Elder Mitch did.
1. Forms. I spent a full 10 minutes running through the Star of Ishtar, the Fool's Journey and the new Six-headed Hydra choke form, plus a quick run through a few of my favorite Korean Karate forms.
2. Double weights. Tuesday's session was weak sauce, so I just about doubled the reps.
T-handle Dead Lifts. #70 @ 2 x 10 as warm-up. #140 @ 4 x 5 + 1 set to failure (I made 5). Here's a beast showing how it's done.
HSPUs. 2 x 10 Jackknife Push-ups to warm up, then 5 sets to failure. I got 4, 3, 3, 2, 2.
Sandbag Shoulder Carry. #95 @ 4 x 50 yards+ 1 set to failure. 50, 50, 50, 50, 24. Still cruddy, but getting stronger.
3. Ground Fighting Conditioner #1 -- twice. The conditioner so nice you ought to do it twice. Details here.
4. Weighted Shadowboxing. 10 mins with #2 weights on ankles and #2 dumbbells in hands. Count your strikes (10-count combos makes it easy to keep track). I made 520 strikes.
5. Stretching Meditation. Nice relaxing stretch, full 20 minutes, with total focus and body awareness -- no linguistic thinking or daydreaming.