A little bit of this, a little bit of that.

I sound like a broken record. Uhm, that’s somewhat of an antiquated saying. Going on.

I coached the 21 athletes who attended the 9:45 session and led warm up and strength, worked out with, and led cool down with 15 athletes at 11 session.

We have amazing athletes and wonderful members. Very, very true story.

My shoulders and right wrist are a little sore, so I took it somewhat easy today. I nonetheless demonstrated muscle up as well as kipping and butterfly pull-ups.

Conditioning
7-min AMRAP ladder (3/3, 6/6, 9/9…) 

Dead-lift (185) & wall ball shots (20# & 10′ target)

Rest 2 minutes

AFAP
30 muscle ups OR 30 ring dips & 30 pull-ups

I set up barbell and wall ball at far right side of wall. I own the box, so I can do what I want, right? Ha! This allowed me to have a target for wall ball shots.

I completed rounds of 3, 5, 9, & 12 dead-lifts unbroken and rounds of 15 & 18 in reps of 3 and, uhm, well, some singles.

I completed rounds of 3, 5, 8, 12, & 15 wall ball shots unbroken and last round in reps of 5, 5, 5, & 3. I didn’t miss a single rep nor did the ball touch the floor during rounds.

Total = 18 rounds + 4 dead-lifts. 

I had initially planned on doing muscle ups, but was smart not to do so. I completed rings dips & butterfly pull-ups in reps of 10 and then 5, and completed in a time of 2:22.

I then led a group of competitors through an additional workout — that I desperately wanted to complete as well! I may just have to do so tomorrow.

Jeff has gotten incredibly strong, and cleaned 195# and clean & jerked 185#. Wow!

I mentioned to Jeff that I completed the most rounds of dead-lift and wall ball. I said, “I guess I’m strong.” “It’s not that,” he replied, “you just don’t ever stop. Everyone else but you rests, but you never seem to.”

He’s right.

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