Climbing Mount Olympus



Climbing Mount Olympus

4 pax eventually gathered at Elizabeth Lane Elementary at 0700 yesterday. Stone Cold and YHC met at 0630 for a 5k pre-run. High Tide texted around the start time to let me know he had driven to the wrong workout (sorry, RockZero pax!). Retread pulled in with his loaner Charger at about 10 after.

Today was the final day of week 3 of the SFG prep program. I had been out of town the previous 3 workouts and was eager to get to work.

Here’s the weinke:

1/25/2020 Single presses:  10 x (5 press ea side @ 24kg)
1H swings: 26 x (10 swings OTM @ 28kg)
Farmer’s walks: 4 x (90 sec @ “heavy”)

100 presses (50 per side) is a lot of presses. I think everyone was feeling it after that. I can tell you the last few reps of the last 2 sets were really tough. The swings were grueling as well. 26:00 of 10 swings on the minute adds up. We were happy when the time was up and decided to ignore High Tide’s suggestion that we keep going until 30:00. Stone Cold had to bail after the swings to get his son to Scouting for Food. The three remaining pax experienced full grip meltdown as they completed the 6:00 (in aggregate) of farmer’s walks.

Moleskine:

  • Thanks to the pax for coming out. With a lot of the regulars DR or conflicted with other responsibilities, it was great to have some company.
  • Stone Cold was looking strong and completed all of the presses with the 24kg bell. High Tide was a little late, but managed to complete all of his presses by the end of the workout.
  • Please join us at Swole on Monday morning at McAlpine Elementary at 0530 for the start of week 4 of the program, which looks like this:
Week 4
Session Date Exercise
1 1/27/2020 Single leg RDL: 3 x (5 lifts per leg – light)
Waiter carries: 5 x (1 carry ea side @ 32kg)
Double cleans: 5 x (5 cleans @ 24kg)
Double front squats: 5 x (5 squats @ 24kg)
2 1/29/2020 Single presses:  10 x (5 press ea side @ 24kg)
1H swings: 24 x (10 swings OTM @ 28kg)
Farmer’s walks: 4 x (90 sec @ “heavy”)
3 2/1/2020 Single leg RDL:  10 x (1 lift per leg – moderate)
Waiter carries: 5 x (1 carry ea side @ 32kg)
Double cleans: 5 x (5 cleans @ 24kg)
Double front squats: 5 x (5 squats @ 24kg)

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Area 51/SOB, Meathead co-site Q

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