Predictive Hypertrophy

Date: 2024-04-13 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, flipper, Wabbit, voodoo, ickey_shuffle FNGs: None COUNT: 7 Much like the ill effects generated by a flutebridge, Spring was in the air this morning! Instead of maypole dancing and rope skipping, however, the pax chose to fling metal spheres into the sky, flagrantly taunting Persephone herself. Verily, the humble Olympus pax took to the pavement and eschewed comfort. They put Week 6 Session 3 of the currently prescribed weinke in the books. In line with the spreadsheet comments, this workout was “routine by now” and we focused on “quality movements.” Thankfully (or woefully), YHC’s blistering cadence brought us to the threshold of a twisted reverse snatch/merkin/row ladder to close out the pump. Solid mumblechatter especially regarding monumental concert experiences with your kids. Though the session-by-session repetition is getting, well, repetitive, great to see the pax pushing themselves on some higher weights. The snatch test that once loomed in the distance is slowly coming into focus…we’ll be ready. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) SLDL/Merkin Ladder (3 sets) – 5x SLDL (e/s) 2) Waiters (5 sets) – 5x waiter carries from the cars to the curb (down/back switch hands at the turn) 3) Cleans (5 sets) – 5x double cleans 4) Squats (5 sets) – 5x double front squats 5) Pelosi Ladder 6) Inverse Ladder (10 sets) – 10x snatches [decrease 1x each set] – 5x merkins [hold at 5x each set] – 1x lawnmower row (e/s) [increase 1x each set] MARY: The Rock once again foiled plans to do an absolute gasser of KB lunges, but rest assured, dear pax, we’ll get to it soon. Instead we settled for some good old fashioned box cutters led (in cadence!) by Voodoo ANNOUNCEMENTS: – 4/20 – look out for WTF – 5/25 – Brew Ruck is happening! – TBD – some sort of 100 lb. ruck that costs $$ (…potentially for charity?) – Meditation for this week: The Worm jokingly mentioned it this morning, but most of success is just showing up (oddly enough this quip seems to be attributed to Woody Allen?). It’s easy to get after it when you’re motivated, when it’s fun, when it’s convenient…but if that leads to inconsistency, you’ll never see results. Success is oftentimes more of a battle of attrition. Reminder to show up this week to F3, your family, your craft, or whatever it is that’s important COT: YHC joined with the men of the Rock and we went out in the COT