Reserve Capacity

Reserve Capacity

Twenty five pax came for Skunk and got Meathead instead.

WARM UP

• 2H Swing x 20
• 1H x 10 ea side
• IW x 20
• Good Morning x 10
• Low Slow Squat x 10
• Low Slow Squat Jump x 10

HEART RATE SET

Eleven minute Ciabatta. Goal is not to put down bell down. All work intervals x 30 seconds, rest intervals x 3 seconds (enough time to switch hands)

• Snatch – L
• Snatch – R
• Reverse Lunge – L
• Reverse Lunge – R
• High Pull – L
• High Pull – R
• RDL – L
• RDL – R
• Clean – L
• Clean – R
• 1H Swing – L
• 1H Swing – R
• Press – L
• Press – R
• 2H Swing
• 2H Swing
• Viking Salute – L
• Viking Salute – R
• Sumo Squat
• Goblet Squat

SWOLE SET

Partner up with like sized KB.  Q chooses the exercise, each pair chooses their reps with the following requirements:

• Pax 1 does the agreed to reps, passes KBs to Pax 2 who does the same number.
• Each pax does 2 more reps each round.
• Ladder up and down, as required, for 5 minutes of total work.
• At end of 5 min, take a lap around parking lot

Called exercises:

• Double swings
• Double front squat
• See Saw Press

FINISHER

Flapjacked Double swings x 10 per partner, 3 minutes.

COT

MOLESKINE

• Any resemblance to Weinkes from yesterday or last Thursday are purely intentional.  Smoked myself at the last two and the third time was no different.  Fitting that most of us were occupying handicapped spaces.
• Two bullets dodged today:  I cautioned Bananas away from his 28kg prior to the workout, as I had the Secret Service Snatch Test queued up after the Tabata.  Audibled to the partner work instead–hope you got a decent workout with the 50.
• Emboldened by the positive feedback from Kevlar’s playlist last week, I created a new mix for the Pax last night but forgot to sync the phone.  Your loss.
• See Saw presses exposed a bit of asymmetry for me, perhaps for you, too.  Front squats are tough.  You won’t feel the swings in the hamstrings until this evening, though the forearms may be a little gummed up at the moment.
• Upsizing a few KB sizes may not be prudent for some moves (like presses or maybe snatches), but most guys proved today that they have considerable reserve on swing capacity.  The double KB are an elegant solution:  go double when you can, single when you have to.
• A few for extra credit today.  Looked like Sussudio and Header both ran, but separately(?), while Freedom is rucking to and from the workout.
• Chanel debuting the new sleeveless A51 gear shirt.  Not sure if Palm Beach Tan has an Elbows to Shoulders package, but you may want to look into that.  Just sayin’, Voldemort.

ANNOUNCEMENTS

• You got an email about the 2015 BRR today from Turkey Leg.  You need to do this.  A 12-man team is doable for anyone that can complete a workout.  It is the best 2nd F event of the year.  30 hours in a van with your buddies can’t be beat.  Clear the calendar for Sept. 11-12.
• The Spring Mud Run is getting organized now as well.  Get your teams figured out.  Sign up info will be posted soon. Don’t register on USMC Mud Run website–wait until you hear from Madame Tussauds, our next Mud Run Q, on registration info.