More squats

More squats

5 pax showed up at Meathead to get their swole on. The Worm wasn’t there, but he said he wouldn’t post. Something about mulch. Mighty Mite told him to post anyway, but then elected not to post himself. I guess that’s pay back for my Monday fartsack. Touché, my friend.

5:30 – time to get down to it

Warm up:

  • SSH x 20 IC
  • Swings x 10
  • Halos – 5 each direction
  • Prying squats – 2 with long holds
  • Swings x 10
  • Windmill x 10 IC
  • Swings x 10

Main Course:

  • Racked squats – 5 sets of 4+4 racked squats with overhead holds between sets. Don’t put the bell down. Go heavy since reps are low and it’s singles.
  • Voodoo complex (swing, high pull, snatch, clean, squat, press, L+R) x 10:00 EMOM

Easy Strength:

  • 4 sets of 5 double deadlifts
  • 4 sets of 10 floor press with single or double (I think just Soul Glo) bells
  • 4 sets of 5 upright rows
  • 4 sets of 5 double cleans


  • W-Y x 10 OYO (sort of like a Superman, but moving your elbows down by your side for each rep)
  • Dead bugs x 15 OYO
  • Elbow plank x 1:00+

Time. Thanks to Frehley’s Comet for taking us out.


  • Grow Ruck Muthaship – 1st weekend of August
  • Crane Relay – 8/13 – see Bunker’s Slack post for sign-up details


  • Good mumblechatter this morning as the pax talked about people that weren’t there, most notably The Worm and Mighty Mite. Unplugged and High Tide were spared since they were both on road trips.
  • Rage Against The Machine came up on the playlist (Audioslave Radio by Spotify), which of course triggered a discussion about socialists charging exorbitant amounts for online guitar lessons. Seems like it should be free, eh Comrade? This led into a broader discussion of contemporary politics and the age of our elected leaders.

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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