BAD IN A GOOD WAY

BAD IN A GOOD WAY

Welcome back Tiger Rag, and welcome to our site FNG’s Cletus and Fragle

Warm Up

• SSH x 25
• IW x 20
• Merkins 10 (OYO – on your own)
• Squats 10 (OYO)
• Swings 10 (OYO)
• Merkins 20 (OYO)
• Squats 20 (OYO)
• Swings 20 (OYO)

Round One – A Long Sprint

• Mosey to the upper parking lot drop off the Kettle Bells.
• Run to the south side of the church, plank it up.
• Then in two grips run back to the north side of the church finishing at the top of the hill – About 400 meters. The goal here was a spring that should be hard and gas you.

Round Two – 10 Minute AMRAP (as many rounds as possible)

• 5 Plyometric pushups
• 10 SDHP (Sumo Deadlift High Pulls or some referred to them as an upright row where you touch the ground with your KB)
• 15 Goblet Squats

A little “rest” with a farmers carry back to the high school parking lot, line up the KB’s for what is next. Then 20 count flutter hands on your stomach or out at your side, side plant, side plant, recover.

Round Three – 10 Minute AMRAP or 3 complete rounds per partner

• Partner 1 – Farmers carry across to the other side of the track, does 10 Hand Release Burpess, Farmers Carry Back
• Partner 2 – recover with 10 Merkins

A few thoughts

In general when working with a Kettlebell I like repetitive “sprint” type work where you work at sub-max intervals or shorter intervals with some built in recovery time. You tend to get a greater quality of work and I feel like you get better results. Also when working with a large group if you throw in an AMRAP you get guys working at their own pace. When a set number of reps is required guys who fall behind can get discouraged and sometimes guys who are moving ahead are not doing quality movements, vs the goal being work as hard you can for 10 minutes.

Overall a really solid effort from the PAX today. Special shout out to Swiss Miss & Tommy Boy on the farmers carry, they seemed to moving fast. Cletus was a site FNG at Skunkworks, yesterday was his first post and he was out for another one the next day – that is a promising start. And empirical evidence would show that Bananas strongly prefers to run downhill with a slight grade than other kinds of running. Good works all. Thanks for the opportunity.