Finally recovered enough to write the backblast: 3-5-7

Finally recovered enough to write the backblast: 3-5-7

5 pax posted in the cold temps, wondering what was in store.  3-5-7, that’s what, offering a little something for everyone.  New heavier bell for Christmas? We gotcha covered.  Feel like going lighter today?  No problem.  Same ole, same ole bell?  Come on in; we’re good here.

Disclaimer

The Thang

COP:

• 10 one-hand swings
• IW
• 20 one-hand swings
• Low slow squats
• 30 one-hand swings
• Prying squats
• 20 one-hand swings
• Merkins – IC (by Voodoo, since he requested them)
• 20 one-hand swings

Circuit One:

(3 reps if your bell is 50+ pounds; 5 reps if your bell is 40-49 pounds; 7 reps if your bell is <40 pounds)

Superset 1:

• Push press, L + R
• Goblet squat
• repeat 3x total

Superset 2:

• Snatches, L + R
• Goblet squat
• repeat 3x total

Superset 3:

• KB merkins, L + R
• Goblet squats
• repeat 3x total

Waiter carry to playground

Circuit Two:

Superset 1:

• Pullups
• One-hand swings, L + R
• repeat 3x total

Superset 2:

• Push-press, L + R
• One-hand swings, L + R
• repeat 3x total

Superset 3:

• Teabag squats (aka deadlifts)
• One-hand swings, L + R
• repeat 3x total

Repeat entire Circuit Two

Waiter carry back to parking lot

Repeat Circuit One

Miscellaneous Mary to recover, er, work our abs

Done

COT

Announcements

Naked Moleskinne:

Well, taking nearly a week to recover enough to write the backblast, memory of the mumblechatter is lacking at this point.  #cobains

Pulling into the parking lot, I thought it might just be Voodoo and I (as he was pulling in directly behind me), but with moments to spare, three more pulled in to join in on the fun.

The idea was to offer a basic, meat ‘n’ taters style workout, with lots of swings, squats, and some pullups, while also offering an appropriate rep count based on bell size (low reps, high weight; high reps, low weight; moderate, moderate).

Another full set of both Circuits One & Two were planned, but as per usual, it is easier (faster) while planning than in practice.

PSA – for a good reference on Snatch form (and links to the other foundational movements at the bottom of the article), please see this link

Thanks for joining in on the fun.

Aye!