Friday End of Week

Well, it’s Friday. Who will be here today? Dave, Lacey, and me.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg, single under
0:20 side to side (I can actually do 0:20 of this!)
0:20 forward and backs
0:20 in and outs
0:20 double under
0:20 double under

So I guess I have the side to side figured out. Eventually, I’ll get the rest of the jumps figured out. Guess I need to practice. Maybe before I walk in the evening I should jump rope first?

Skill and Build Up
Thruster Progression (10 lb db set)
7 front squat
7 push press
7 thruster

Build Up
2 rounds
10 double unders
3 thrusters (increasing in load)

If using dumbbell in the 10:00 time period perform 5 sets of 0:20 of max db thrusters
I tried the 15lb set once but it didn’t go well. I felt as if I could barely pick it up. I can always tell when it’s Friday…I can’t seem to lift weight with my left arm very well.


For time (15:00)

10 thrusters (10 lb db set)
50 double unders (85 singles)
8 thrusters (10 lb db set)
40 double unders (80 singles)
6 thrusters (10 lb db set)
30 double unders (60 singles)
4 thrusters (10 lb db set)
20 double unders (40 singles)
2 thrusters (10 lb db set)
10 double unders (20 singles)

Cool Down
3 rounds
15 weighted sit-ups (unweighted)
0:30 double quad stretch

Ok, I think I am taking today off from work. Hopefully, I make it extremely productive. Need to work on a lot of things around here!

Have a good day everyone!



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