It’s the Great Pumpkin Q
Date: 2023-10-25 AO: meathead Q: The Worm PAX: high_tide, voodoo, flipper, MARTA, Uncle Leo FNGs: None COUNT: 6 Muzak: Halloween, Ghost theme. Pax bought in. Minimal grumbling.
WU: synovial stretch: fingers-wrist- elbow-arm-ankle-knee-hips LS Squats 10 swings: 5L, 5R, 5 – 2 hand
Week 5 & 6: Explosive Power Phase
5x each side: 5 rounds -2 min rest Clean & press High pulls Snatch Explosive Merkins x 10
Carries: alternate press / Jerry West
5 rounds w/ 2 min rest Merkins x 20 Thrusters x 5 each side
LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: blood, party, etc. COT:yes
WU: synovial stretch: fingers-wrist- elbow-arm-ankle-knee-hips LS Squats 10 swings: 5L, 5R, 5 – 2 hand
Week 5 & 6: Explosive Power Phase
5x each side: 5 rounds -2 min rest Clean & press High pulls Snatch Explosive Merkins x 10
Carries: alternate press / Jerry West
5 rounds w/ 2 min rest Merkins x 20 Thrusters x 5 each side
LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: blood, party, etc. COT:yes
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