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:
That was the prescribed weinke, but we still had about 20 minutes left, so we killed some time with pax suggestions:
COT – thanks to Stone Cold for the takeout
Announcements:
Moleskine:
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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