Voodo Complex… deconstructed

Date: 2025-06-02 AO: swole Q: flipper PAX: Unplugged, wildturkey, frehleys_comet, high_tide, Emoji, flipper FNGs: None COUNT: 6 In the uncharted wastelands of the break between programs, YHC had to come up with a beatdown worthy of following “The Grind”. In the spirit of building on the gainz from 8 weeks of AMCRAP (typo intentional), I decided to bring forward a concept I’d been toying with for a while. Take a fan favorite complex and deconstruct it into a workout which focused on the elements independently, while building all-around fitness. Unfortunately we only hit 5 of six movement due to limitations on time, but the spirt of the exercise was realized
WARMUP: the usual SSH, IW, LSS, Synovials, prying squats. THE THANG: all sets based on having a light, medium, and heavy bell available, some sharing required. Each set was a 5 minute AMRAP conducting the same exercise with each bell in succession, step down reps and increase weight. PAX chose the increments of both.
We did Swings, High Pulls, Cleans, Goblet Squats all in this format.
Snatches were 5 each side alternating till failure. Only presses got left out (hence Voodo… left off an O).
MARY: boat canoe, flute bridge, elbow plank ANNOUNCEMENTS: nada COT: YHC took us out