- When:01/06/2020
- QIC: Voodoo
- Pax: Ickey Shuffle, Mighty Mite, Voodoo
And so it begins
The new strength program is starting tomorrow at McAlpine Elementary (9100 Carswell Lane) at 0530. We’ll continue on Wednesday at Meathead (at Calvary) and then Saturday at Olympus (at Elizabeth Lane Elementary). Here’s the plan for the week:
| Session | Exercise | Notes |
|
1
|
Single presses: 6 x (5 press ea side@ 20kg) |
“OTM” means swing on the minute, so there will be just over 40 sec (:40) rest between sets of 1-hand swings, alternating sides. 90 sec farmer’s carries are hard; use as heavy a weight as you are able.
|
| 1H swings: 16 x (10 swings OTM @ 28kg) | ||
| Farmer’s walks: 4 x (90 sec @ “heavy”) | ||
|
2
|
Deadlifts: 3 x (5 lifts @ 155lbs) |
These deadlifts are a relatively light weight; about 70% of 1RM. Alternate sides with the waiter carries. Double clean and double front squats can be done as a complex, or in separate sets.
|
| 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
|
Single presses: 10 x (5 press ea side @ 20kg) |
Larger volume of presses, but the weight is still light. Swings also relatively light, but a long session.
|
| 1H swings: 20 x (10 swings OTM @ 28kg) | ||
| Farmer’s walks: 4 x (90 sec @ “heavy”) |
If you have multiple bells, please bring them. You’ll need one you can press for reps and another (heavier) for swings. The farmer’s walks will be with a bell in each hand, as heavy as you can handle for 90 seconds. We will likely partner up for the doubles on Wednesday.
While it would be great to make all of the workouts, please join when you can.
See you in the gloom,
Voodoo
Voodoo author
Area 51/SOB, Meathead co-site Q
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