Has it been an hour yet?



Has it been an hour yet?

4 pax met up at 0630 (+/- a minute) and headed off for a pre-Olympus run along the Spamrunner route. When they returned, they were joined by another 4 pax. After some mumblechatter, we got down to business.

The Thang:

  • 10 RDLs per leg with moderate weight (doubles or singles)
  • 5 x waiter carries – out to the last island on the left with one arm, then switch and head back
  • 5 sets of 5 double cleans
  • 5 sets of 5 double squats

That was the prescribed weinke, but we still had about 20 minutes left, so we killed some time with pax suggestions:

  • 5 sets of 5 snatches per side
  • 5 sets of 10 merkins on the bells
  • 5 sets of 5 thrusters + 10 swings

COT – thanks to Stone Cold for the takeout

Announcements:

  • Please keep Madison and his family in your prayers as they await answers on his daughter’s MRI.
  • Please keep Doc McStuffins in your thoughts as he recovers from heart surgery earlier this week.
  • Please keep Noonan (from F3 Naperville) and his family in your prayers as he passed away suddenly on Friday.
  • Swole will be starting at 0515 on Monday to allow sufficient time to complete the workout. If you join at 0530, be prepared to jump into the workout. Wild Turkey will be the Q.

Moleskine:

  • 2 bell workouts in 1 week for Spackler and he even joined for the pre-run. Solid. Alas, Bananas did not show.
  • Everyone put in some work this morning and enjoyed relatively warm weather once the sun came up.
  • Next week will be week 5 of the workouts. Here’s what the weinke holds for each day:
Session Date Exercise Notes
1 2/3/2020 Single press ladders:  4 x (1, 2, 3 press ea side @ 28kg) Moving up a weight in presses and moving to ladders:  1L, IR; short rest; 2L, 2R; short rest; 3L, 3R; longer rest; repeat 4 times.  Mix in the lower weight as needed, if unable to complete with the heavier weight.
1H swings: 30 x (10 swings OTM @ 28kg)
Farmer’s walks: 4 x (90 sec @ “heavy”)
2 2/5/2020 Single leg RDL: 3 x (5 lifts per leg – light) Use a heavier weight for one or two of the waiter carries, if feeling up to it.
Waiter carries: 5 x (1 carry ea side @ 32kg)
Double cleans: 5 x (5 cleans @ 24kg)
Double front squats: 5 x (5 squats @ 24kg)
3 2/8/2020 Single press ladders:  5 x (1, 2, 3 press ea side @ 28kg) Allow adequate recovery between press ladders.  Recovery between sets of swings may be improving now.  The farmer’s carries will give you a good cool-down.
1H swings: 30 x (10 swings OTM @ 28kg)
Farmer’s walks: 4 x (90 sec @ “heavy”)

 

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Voodoo author

Area 51/SOB, Meathead co-site Q

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