Week 7 Session 3 was NOT the ‘easy grip’ workout

Date: 2024-04-20 AO: olympus Q: Krzyzewski PAX: The Worm, Wabbit, voodoo, mighty_mite, ickey_shuffle, Loogie FNGs: None COUNT: 7 Seven pax woke up and chose to get better this morning. Though the gloom was thick and muggy, the mumblechatter kept things light – we covered new cars, the transfer portal, and the perils of getting food ‘Indian hot’ on a Friday night. Best of all, like a guest celebrity appearance, Loogie posted today. If you’ve ever been in a fraternity, this was the equivalent of having an ‘old bro’, about whom, you’ve heard multiple tales – with some reaching legend status, come back into town. Great to meet the infamous Loogie, but YHC just feels bad the weinke started off with 100 presses – not great for a recovering shoulder. Nevertheless, let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Ze Presses! (5 sets) – Single presses (1x/2x/3x ascending ladder, alternating e/s) – Single Presses (4x e/s) 2) Ze Swings! (16 min EMOM) – 1-handed “heavy” swings (10x) 3) Ze Carries! (4 sets) – Farmer’s carries w/ heavy bells (90 sec) 4) Ze Lunges! (2 sets) – Single racked lunges 20 paces MARY: Potpourri of Mary-ish things: – SLDL (8x e/s) – Anchored leg raises (10x) – Glutebridge (45 sec. hold) ANNOUNCEMENTS: – Get your ruck sacks ready for Brew Ruck on 5/25 – Unleash your inner savage at the Savage Race in June – Drain any gently used or unneeded blood at the Blood Drive coming soon COT: Area-man and former kettlebell enthusiast, MARTA, led the COT and took the joint (4/20 pun!) Olympus/Rock pax out in prayer