3 pax posted with their bells at Calvary on this cold January morning, ready to get some work on with some doubles.
Warm-up:
- SSH x 20 IC
- Arm circles x 10 IC (forward and backward)
- Low slow squat x 10 IC
Main Course:
Neupert – 10 sets of 6 double swings EMOM
Complex 1:
- Double snatch (DSN), renegade row (L, R) (DRR)
- DSN, double military press (DMP), DRR
- DSN, DMP, double front squat (DFS), DRR
- DSN, DMP, DFS, double clean (DCL), DRR
- DSN, DMP, DFS, DCL, double swing (DSW), DRR
Easy strength:
- Double suitcase deadlifts – 2 sets of 5
- DMP – 2 sets of 5
- Upright row and merkins – 2 sets of 5
- Double high pulls – 5 sets of 5
Carries:
- Waiter carries – L, R – 1:00 on/1:00 off
- Suitcase carries – L, R – 1:00 on/1:00 off
Complex 2:
- Swing, high pull, snatch, clean, squat, press – L, R
- Repeato for ~5 rounds, with the last round done with doubles
COT with the RockZero crowd and Udder with the take out.
Announcements:
- Hoover is advertising a 72-mile relay with drinking called Ville to Ville in late September (2 weeks after BRR). Hit him up if you like to drink with a side of running.
- Blood drive – 2/19 – see Slack for details and get signed up!
Moleskine:
- Thanks to Unplugged and Frehley’s Comet for coming out this morning. Olympus is always a smaller crowd, but that usually leads to better 2nd F and today was no different. We covered kids, careers, kids’ careers, weight lifting (shocker), etc.
- Everyone enjoyed the heavy does of doubles this morning and will likely be feeling them later today.
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