Is that a pistol (squat) in your pocket or are you just happy to see me?
DATE: 2023-05-03 AO: Meaad Q: voodoo PAX: flipper, Soul Glo, Unplugged, high_tide, The Worm, voodoo FNGs: None COUNT: 6 I pulled into the lot about 5 minutes early to find Mr. Magoo prepping for his Anvil Q and Unplugged doing his broga to prep for Meathead. The temps were cool for May, but no rain or wind and pretty great considering where we’re headed in about a month.
WARMUP: Keep it short since Flipper has packed this weinke.
SSH x 15 IC Swings x 10 IW x 10 IC Swings x 10 Prying squat x 2
THE THANG: B&B workout 2 of week 2
KB Movements: OH Reverse Lunge – 3 x 5 e/s Pistol squat – 3 x 5 e/s Single leg deadlift – 3 x 10 e/s
Sandbag Movements (performed AMRAP for 10:00 with partners taking turns): Side lunge to knee raise – 3 x 6 e/s (alternate partners each round – after 12 total reps) Plank lateral drag – 15 each direction
Complex (10:00 EMOM): Clean and Park: Clean L, Clean R, Press, Park Bell, Clean R, Clean L, Press (got through 7-8 rounds)
MARY: We don’t need no stinkin’ Mary
ANNOUNCEMENTS: 1) Gear order – do it; 2) Brewruck – 5/27; 3) WTF – this weekend; 4) 5/20 Snatch Test at Olympus (you will love it!)
COT: the Anvil pax joined us and Flipper took the combined group out. Special prayers for Hammer and his family as they deal with recent tragedy.
MOLESKINE: I’m enjoying this program constructed by everyone’s favorite marine mammal. I hope everyone else is too. 3 more weeks have been added, so we’re up to 5! You’re halfway there, Flipper!
Since pistols are extremely challenging (says the guy that called them at a random Meathead years ago without trying them first), so I brought out some bands for assistance. One pax holds the ends of the band and the other (who is doing the pistols) pulls on it as needed for assistance in getting up/down. Alternate exercise: split squat with weight in front leg. Strong work by all.
WARMUP: Keep it short since Flipper has packed this weinke.
SSH x 15 IC Swings x 10 IW x 10 IC Swings x 10 Prying squat x 2
THE THANG: B&B workout 2 of week 2
KB Movements: OH Reverse Lunge – 3 x 5 e/s Pistol squat – 3 x 5 e/s Single leg deadlift – 3 x 10 e/s
Sandbag Movements (performed AMRAP for 10:00 with partners taking turns): Side lunge to knee raise – 3 x 6 e/s (alternate partners each round – after 12 total reps) Plank lateral drag – 15 each direction
Complex (10:00 EMOM): Clean and Park: Clean L, Clean R, Press, Park Bell, Clean R, Clean L, Press (got through 7-8 rounds)
MARY: We don’t need no stinkin’ Mary
ANNOUNCEMENTS: 1) Gear order – do it; 2) Brewruck – 5/27; 3) WTF – this weekend; 4) 5/20 Snatch Test at Olympus (you will love it!)
COT: the Anvil pax joined us and Flipper took the combined group out. Special prayers for Hammer and his family as they deal with recent tragedy.
MOLESKINE: I’m enjoying this program constructed by everyone’s favorite marine mammal. I hope everyone else is too. 3 more weeks have been added, so we’re up to 5! You’re halfway there, Flipper!
Since pistols are extremely challenging (says the guy that called them at a random Meathead years ago without trying them first), so I brought out some bands for assistance. One pax holds the ends of the band and the other (who is doing the pistols) pulls on it as needed for assistance in getting up/down. Alternate exercise: split squat with weight in front leg. Strong work by all.
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