High intensity “moderate” workout



High intensity “moderate” workout

A crisp, clear morning was waiting to welcome the PAX of Ascent.  Here’s how we filled our time:
 
Warmup
Slow mosey around parking lot track then circle up with bells.
 
SSH-15IC
5 good form 2-handed swings
IW-15
10 2-HS
Merkin-10IC
15 2-HS
LSS-10
 
The Main Thang:
PAX choice: Intense: 20, 15, 10, 5 or
Moderate: 12, 10, 8, 6 of the following.  (Each side = 1.)
 
Circuit A:

  • Alternating Swings
  • Cleans
  • Louganis
  • Goblet Squats

TIME! @ 12minute mark
 
Circuit B:

  • Snatch
  • Curls
  • American Hammer
  • Suitcase Lunge

TIME! @ 12minute mark
 
Break time: Mosey to Pullup: 5X: Up and hold for 5 count, then 5-count descent
Break over, mosey back to KBs
 
Circuit C:

  • High Pulls
  • Shoulder Press
  • LBCs
  • Good Mornings

TIME! @ 12minute mark
 
Circuit D:

  • 2-handed swings
  • Merkins
  • Freddy Mercury
  • Squat and Press

TIME! @ 12minute mark
 
Announcements:
Q school was this morning.  Various races coming up – check out the Run channel on Slack.
 
Moleskin:
YHC had been warned by Jet Fuel that attendance was light at Ascent, so I wasn’t surprised that we had only three this morning.  Since Ascent is billed as moderate, I can only assume that all of the PAX of Area 51 are pumped enough to need higher intensity workouts on Saturday.  Or that they were at Q School, or at the Get Your Rear in Gear race.  All of which is great.  I’m sure the light showing isn’t due to fartsacking, since that’s not the way of the Area 51 PAX.
 
T-claps to High Tide, who brought his extended collection of 73 kettle bells.  His didn’t need to pre-run or pre-anything: unloading of the bells is its own mini-workout.
 
The Weienke offered a “moderate” and “intense” option.  We all opted for “intense.”  High Tide went to 11 when he upped from single bell to double.
 
It was good to have Cooter with us.  Don’t be fooled by his gentle demeanor; the guy’s a workout beast!
 
Thanks for the chance to come to Olde Providence and share some suggested exercises and classic rock.

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