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:
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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