My arms hurt
Date: 2025-03-10 AO: swole Q: voodoo PAX: Emoji, Uncle Leo, high_tide, Unplugged, Floyd, voodoo FNGs: None COUNT: 6 4 pax were warming up and otherwise steeling themselves for a press-heavy workout when YHC pulled into the bus lot at McAlpine Elementary at about 5:26 this morning. 2 more came rolling up as we were working out the kinks to fill out the ranks.
WARMUP: my usual: SSH x 20 IC 5 1-handed swings per side IW x 15 IC 5 high pulls per side Sharon towers x 10 IC 5 cleans per side Prying squat x 2 5 snatches per side
THE THANG: Workout 1 of Week 6 of Joe Daniels’s KBOMG program
Single bell clean and jerk x 5/4/3/2/1 per side
3 sets of 10 single presses each side
Z press (seated with legs out wide) 3/2/1 each side – 2 sets
Light bell shoulder rotations – 2 sets of 10-15 reps of 2 different kinds
50 unbroken swings
Cool drill (overhead to failure, rack to failure, suitcase to failure) 1 x each side
MARY: plank until time expires (< 1:00) ANNOUNCEMENTS: WTF signups are open. See Slack for details. Blood drive coming up at Windy Rush COT: High Tide took us out. Please keep The Worm on your thoughts and prayers as he recovers from chemo and radiation.
WARMUP: my usual: SSH x 20 IC 5 1-handed swings per side IW x 15 IC 5 high pulls per side Sharon towers x 10 IC 5 cleans per side Prying squat x 2 5 snatches per side
THE THANG: Workout 1 of Week 6 of Joe Daniels’s KBOMG program
Single bell clean and jerk x 5/4/3/2/1 per side
3 sets of 10 single presses each side
Z press (seated with legs out wide) 3/2/1 each side – 2 sets
Light bell shoulder rotations – 2 sets of 10-15 reps of 2 different kinds
50 unbroken swings
Cool drill (overhead to failure, rack to failure, suitcase to failure) 1 x each side
MARY: plank until time expires (< 1:00) ANNOUNCEMENTS: WTF signups are open. See Slack for details. Blood drive coming up at Windy Rush COT: High Tide took us out. Please keep The Worm on your thoughts and prayers as he recovers from chemo and radiation.
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