Another day at the gym. Boy is it hot and muggy out – I think the humidity is about 97%!
Uggg
Hard to lift and breathe on days like today. Guess we’ll see what I can do.

When we find peace within ourselves we become the type of person that can bring peace to others.

  GENERAL WARM-UP (~10:00)

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.
0:10 Double unders.
0:10 Double unders or triple unders attempts.
*0:05-0:10 Rest between movements

2 Rounds
0:30/0:30 Spiderman stretch
10 Air squats

Downdog Sequence 2
0:10 Downdog
0:10 Updog
0:10/0:10 Downdog with shoulder circles
0:10 Updog
0:10/0:10 Downdog with ankle reach

COMPLETE

  SKILL AND BUILD UP (~8:00)

TIPS

Thruster Progression (B) (~3:00) With an empty barbell:
5 Front squat
5 Push press
5 Thruster Build-up (~5:00)

3 Rounds NOT for time
3 Thrusters
10 Double unders
Notes The final round should be at the intended workout weight for the day.

  WORKOUT (~10:00)

For time 6:48
Ok – I’ll admit when Alicia said most should be able to be completed in under 7:00 I thought she was crazy! It looked like

10 Thrusters (135lbs/95lbs) – 55#
50 Double unders – 100 singles
8 Thrusters
40 Double unders – 80 singles
6 Thrusters
30 Double unders – 60 singles
4 Thrusters
20 Double unders – 40 singles
2 Thrusters
10 Double unders – 20 singles

Notes This is intended to be a sprint-style workout. Faster times will be below 4:00-5:00 while the intent is for all to be completed in under ~7:00. The load is intended to be moderate where the sets of 10 and 8 may be difficult to complete unbroken.
Thruster *Reduce the load to complete 5 reps unbroken minimum.
Double Unders *Spend 0:30-0:45 practicing double unders for each effort or perform double the reps in single unders.

Minimal Equipment Dumbbells Available *Dumbbell thrusters, use a weight not to exceed (50lbs/35lbs). Bodyweight Only For time 2 Wall walks 21 Jumping air squats 50 Double unders 2 Wall walks 18 Jumping air squats 40 Double unders 2 Wall walks 15 Jumping air squats 30 Double unders 2 Wall walks 12 Jumping air squats 20 Double unders 2 Wall walks 9 Jumping air squats 10 Double unders

Time

Rx

  ACCESSORY WORK (~10:00)

TIPS

3 Rounds NOT for time
10 Dumbbell Z-press 10# db set
10 Banded dumbbell floor press 10# db set with red band
0:30 Handstand hold – I did a wall walk as far up as I could go and then held for 0:30. I can definitely tell my arms are getting stronger as I really could hold it for 0:30.

Notes This accessory session targets the upper body pressing musculature in a variety of fashions. Use loads on the Z-press and floor press that are challenging but are 2-3 reps shy of failure. Perform a variation of the handstand hold that allows for 0:30 to be completed unbroken. Rest 0:30-1:00 between movements. Handstand Hold *Perform a handstand hold with the back to wall or facing the wall. *Athletes can practice freestanding handstand holds if they would like work on this skill.

Another good day at the gym. Yes it was hard to breathe and I can usually do a bit more weight for the trusters but the humidity made it so much more difficult. Oh well, I’ll be able to add more weight eventually.

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