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warm up / review / introduction:
warm up / review / introduction:
deadlift
low bar back squat
inbred cousin
deck squat
pistols
kipping ring dips
ball slam
work:
low bar back squat
inbred cousin
deck squat
pistols
kipping ring dips
ball slam
work:
amrap 8
ring dips x 6
24/20" box jumps x 11
push ups x 17
1 comment:
clint: 5 + 1 ring dip
megan: 4 + 6 ring dips
a collaborative effort this short effort was an exercise in upper body strength and stamina. round one when off with no red flags or warning sirens but by the time we hit the circuit for the second time it was apparent that rough seas were unavoidable. the box jumps offered only a short reprieve from the one two combo of pushups and ring dips. each consecutive round was done at an exponentially slower pace and, other than the box jumps, multiple breaks per movement became the norm. an obvious “fix” would be to add sit ups to the end of each round but that assumes the scenario as broken to begin with. i would say that an effort in this time domain should be done with a more consistent tempo and completed without doing singles of anything, especially body weight movements. there are no absolutes but it’s obvious that a person’s goals within each set of work need to be clearly defined prior to shoving off. more experimentation needed.
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