Swing, Press, Hinge, Pull, and Push

Date: 2024-05-11 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, flipper, Wabbit, voodoo, mighty_mite, Mountain Momma, Palmolive FNGs: None COUNT: 9 Mea culpa for the delay on this backblast, but since the COT this morning it’s been a full-court press Mother’s Day weekend. Nevertheless, great to see a strong crew take to the pavement today. Also, shout out to Palmolive for joining us today and hope to see you out more regularly. For whatever reason, the prescribed weinke was thin for today. This allowed us to explore the full range of movements with pretty much every exercise outside of Turkish get-ups…the pax were kind for humoring YHC’s attempt at throwing in some Good Mornings. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 8x slingshots (e/w) THE THANG: 1) Thrusters (3 sets) – 5x (e/s) 2) Heavy Swings (sets) – 20x two-handed swings (30 sec rest b/w sets) 3) Waiters (5 sets) – Down and back (switch hands at the turn) 4) Hinge EMOM (12 min) – Minute A: Sumo DL (10x) – Minute B: SLDL (5x e/s) – Minute C: Good Morning (10x) 5) Pull ‘n Press EMOM (8 min; alternate arms each min) – 5x Lawnmower rows – 4x Hi-pulls – 3x Merkins 6) Static Holds (2 sets; alternat arms each set) – OH (20 sec) – Rack (20 sec) – Suitcase (20 sec) MARY: Ran outta time ANNOUNCEMENTS: – Brew Ruck on 5/25 – Savage Race…coming soon – Blood Drive in June – Job 14:5 – “The days of man are short, and the number of his months is with thee: thou hast appointed his bounds which cannot be passed.” – Memento Mori – Call your mother tomorrow COT: Flipper took out the esteemed pax of The Rock and Olympus.