Buckets Required for Snatch and Jerk

Buckets Required for Snatch and Jerk

Fresh off of a a leg smashing weekend at the P200, YHC turned down the pre-run option and invitation from Fire Hazard for this morning. Anticipating to show up early, set up and then knock out some pull-ups/merkins YHC arrived to see the chariot belonging to Paper Jam sitting in the parking lot. He was itching to pre-run so we took off for a quick mile arriving back right in time to start up the main event + pissing off Fire Hazard as I had shot him down the night before only to be swayed by Paper Jam. 8 normal PAX + 1 overachiever ruck sack wearing PAX (Bounty Hunter) hit the start button on a short mosey around the parking lot before circling up:

Warm-Up

• SSH x20
• Merkins x10
• MC x 20
• LSS x 10

The Thang

• Partner-Up (P1 = 10 Pull-ups, P2 = 25 Merkins) Flapjack (x5 sets)
• Grab buckets & KBs; mosey down to athletic field (line-up facing short-side)
• SET 1: 
  • P1 = Bucket Carry to end-line and drop; backpedal across field  back to P2
  • P2 = KB Exercise, flapjack w/ P1 and backpedal across field, retrieving bucket and carry back to P1
  • Repeato x3 (KB Exercises = Set 1) KB Swings Set 2) KB Goblet Squats Set 3) KB Snatch and Press….I mean Snatch and Jerk…I mean Clean and Press —- Props Mighty Might for enforcing the proper verbiage
• SET 2:
  • P1 Bucket Carry to mid-field, back pedal to start, sprint back to bucket and carry to end, back pedal to start (aka bucket suicide)
  • P2 = KB Exercise, flapjack w/ P1
  • Repeato x3 (KB Exercises = Set 1) KB Swings Set 2) KB Goblet Squats Set 3) KB CLEAN and Press…ESCOBAR manning up with the big bell all the way through
• Pick-Up Gear and head back up to main parking lot; circle up with KB’s for Burpee/KB Swing Ladder
  • 10 Burpees, 10 KB Swings
  • 9 Burpees, 9 KB Swings
  • 8 Burpees, 8 KB Swings —- I’m starting to see a trend…continue down to 1
• Dealer’s Choice Ab Clinic
  • Pistol Crunches (x10 L, x10 R) – General
  • Chippy Cross (x10) – Kirby
  • Heels to Heaven (x10) aka Heels to Arizona – PaperJam
  • Jack Hammer aka my nickname in highschool…I wish (x10) – Ringer
  • The Real Deal Sit Up (x10) – Fire Hazard
  • Enthusiastic American Hammer (x10) – Escobar
  • SOB Dying Cockroach (x10) – Mighty Might
  • Flutter (x10) – Bounty Hunter
  • In & Outs (x10) – Beaker

Moleskin

Perfect morning for a workout and appreciative to all of the bros that made it out of the fartsack for Fat Camp this morning. Since YHC is no longer able to bring buckets aka props to The Brave they needed to find purpose elsewhere and that place was Fat Camp this morning. As a reminder to all future Q’s, any GEAR is welcome whether it be buckets, plates, ropes, KB’s etc. feel free to mix it up and get on the Q schedule. Just make sure that you know the difference between your Cleans and Jerks and your Snatches and Presses to avoid uttering the name of an “at home only” style workout. Q SLOTS OPEN NEXT WEEK & BEYOND

http://www.signupgenius.com/go/30e0c4ca9af29a6f85-f3fatcamp

Over and Out – General