Finally Friday

Another week, gone almost as quick as it got here.
Who will be working out today? Lacey, and me.
Missed everyone else.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders
0:20 side to sides
0:20 forward and backs
0:20 in and outs
0:20 double unders
0:20 triple unders
*0:05-0:10 rest between movements
jump roping warm-up is still definitely a challenge for me. Hopefully someday I’ll get it figured out.

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

Skill and Build Up
Thruster Progression (8 lb set and then 15lb set)
7 front squat
7 push press
7 thrusters

Build Up
10 double unders
5 medicine ball goblet squats
10 double unders
5 wall ball shots
3-5 thrusters, anticipated workout weight

Workout
For Time
150 double unders (200 single unders)
75 wall ball shots
50 double unders (100 single unders)
25 thrusters

Minimal Equipment
Dumbbells 9:43
For Time
150 double unders (200 single unders)
75 goblet squats (with 8lb db)
50 double unders (100 single unders)
25 dumbbell thrusters or goblet thrusters (did the first few rounds with 15lb set but then had to go to the 8lb set)

Accessory Work and Cool Down
3 rounds
10 hang muscle clean + strict shoulder press
0:30 hollow hold
0:30/0:30 couch stretch

Great workouts this week. My legs and butt definitely can be felt.

Now for a fun weekend with family celebrating Emma and Austin’s wedding this evening.

Have a great weekend everyone!

See you on Monday!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: