4X4
Date: 2025-09-17 AO: meathead Q: Unplugged PAX: Toto, Uncle Leo, Soul Glo, Pepsi, high_tide FNGs: None COUNT: 6 Wonderful Weather Wednesday at meathead. Great day for day 2 of the Norwegian 4×4 program. Uncle Leo suggested to renaming the spreadsheet. A few I remember: -Lilly Hammer -Viking Valhalla -Bells of Berserk etc….
WARMUP: SSH 1H Swings ATW LSS Sprinklers Halos Prying Sq
THE THANG: 4 x 4 Norwegian KB program Repeat 4x at 85-95% Max HR. – Snatch 30/30 – Heavy Good Moring 1:00 – Renegade Row 30/30 (L/R) – Rack Reverse Lunge 30/30 (L/R) Active Rest for 3 min at 60% Max HR
8 Goblet Squats IC, then Sprint 40ish meters. Repeat.
MARY: – McGill Big 3 https://youtube.com/shorts/nyShmFhWcm8?feature=shared Curl Up Side Plank Bird Dog
ANNOUNCEMENTS: Blood 10/3. Pax seem to prefer the geologist’s coffee over the engineer’s coffee. COT: Great reminder from Pepsi express and remember the blessing in our lives with gratitude. YHC took the collective Meathead and Anvil crew out.
WARMUP: SSH 1H Swings ATW LSS Sprinklers Halos Prying Sq
THE THANG: 4 x 4 Norwegian KB program Repeat 4x at 85-95% Max HR. – Snatch 30/30 – Heavy Good Moring 1:00 – Renegade Row 30/30 (L/R) – Rack Reverse Lunge 30/30 (L/R) Active Rest for 3 min at 60% Max HR
8 Goblet Squats IC, then Sprint 40ish meters. Repeat.
MARY: – McGill Big 3 https://youtube.com/shorts/nyShmFhWcm8?feature=shared Curl Up Side Plank Bird Dog
ANNOUNCEMENTS: Blood 10/3. Pax seem to prefer the geologist’s coffee over the engineer’s coffee. COT: Great reminder from Pepsi express and remember the blessing in our lives with gratitude. YHC took the collective Meathead and Anvil crew out.
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