A Devil of a Workout

Who will show up this morning? Just Karrie and me. Nice to see Karrie I always enjoy seeing her at the gym and working out with her. She has been so helpful and encouraging to me since I started.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg, single under
0:20 side to side
0:20 forward and backs
0:20 in and outs
0:20 double under
0:20 triple unders

Ok, the jump rope warm-up and I don’t really get along. My feet can’t quite figure out what you are supposed to be doing before that rope gets back around. I’m just uncoordinated I guess, as soon as my brain figures out how to move my legs then I’m twisted up in the rope. I did get a couple single leg, single under today and I think I did one or two of the side to sides. Otherwise the warm-up was single-unders with a lot of practicing of the other things. Someday….

2 rounds
5 inchworms +updog to down dog
10 boot strappers
0:30/0:30 spiderman stretch

Skill and Build-Up
Single arm Devils Press Progression (10lb db)
3/3 single-arm dumbbell push-up
3/3 single-arm dumbbell suitcase deadlift
3/3/ single-arm dumbbell hang muscle snatch
6 single-arm devils press, alternating

Build-Up
2 Rounds
4 single-arm devils press, alternating
10 double unders

Conditioning (20:00)
For time (14:43 with 10lb db)
21 single-arm devils press, alternating (12)
75 double unders (75 singles)
15 single-arm devils press, alternating (9)
75 double unders (55)
9 single-arm devils press, alternating (6)
75 double unders (65)
15 single-arm devils press, alternating (9)
75 double unders (55)
21 single-arm devils press, alternating (12)

Core Finisher and Cool Down
3 rounds not for time
20 v-ups or tuck-ups (20, 20, 15)
0:45 plank hold

Another devil of a workout. But I finished it. Glad I make myself get up and go to these. It is good for me and I do feel better throughout the day.

Hope everyone has a great day!

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