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Lifting Ourselves and One Another

Tuesday, July 20, 2021

A1.  Bar Muscle-ups/Toes to Bar – 5/10 X 5 sets, rest approx. 90s

A2.  Reverse Double Unders – 15-20 reps X 5 sets, rest approx. 90s

A3.  Dumbbell Press – 6-10 reps @ 31X1 X 5 sets, rest approx. 90s

A4.  Forward/Reverse Shuttle Sprints – 12 reps (6 there and back) X 5 sets @ 20 ft., rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

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Comments: 6

A1.  Bar Muscle-ups/Toes to Bar –

All unbroken, tried to be patient and efficient.

A2.  Reverse Double Unders –

I did sets of 30 and tripped twice. All other sets were broken

A3.  Dumbbell Press – 6-10 reps

30#, 10 reps / 40#, 10 reps / 45#, 10 reps /50#, 10 reps /55#, 6 reps / 40#, 4 reps

Used the clock to count the 3 secs down

A4.  Forward/Reverse Shuttle Sprints – 12 reps (6 there and back)

This was the worst one, you can always run faster with a sprint. 27-25 secs per round.

Thanks OG, great warmup. Nice job 6am.

Well if the workout wasn’t bad enough, trying to keep up with Coach Josh was.
Scaled the workout to 3 rounds + a 4th set of the gymnastics complex. Thank God I was out of time and had an appointment right after……………….because I was done!!!!!!
Amazing effort and energy by all this morning! Good jog Crew.

Should have added………..
A1. Unbroken X 4 sets.
A2. Hit 15-20 each set, but broken up each time. Getting slightly better.
A3. 40#/45#/50#

A3: 40/45(8)/45(8)/45(8)
A4: Tried to keep up with Bryan and I can’t count to 6
A1: some jumping, humping and flailing
A2: Whip marks are cool

Only did 3.5 rounds and thought I was either going to die, vomit or pee my pants after the fourth run. I think it was four runs… honestly a little delirious.

Only managed 4 rounds tonight.
A1. 5/10; 5/5/5, 5/5, 5/5 – felt the hands getting hot so stopped before tearing.
A2. 40 singles. Doubles weren’t happening tonight.
A3. 35, 30, 30, 30 – these were harder than I expected.
A4. Kept the intensity reasonably high on these. Apparently I shuttle run in a crooked line.
Thanks Kimmer.

Four must have been the magic number tonight for rounds….
A3. 35×10/40×8/45×3&30×7/30×10 – stupid shoulder….
A4. Don’t ever believe Storbakken when he says can’t run…24s/31s/24s/31s
A1. 5/10 unbroken….owie!
A2. I skipped…backwards….nuff said.

Thanks Kimmer!

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