AO: The Rig
QiC: Gates
Pax Count: 4
Pax List: Buttercup, Gates, Smalls, Tofu
FNG Count: 0
Downrange:
Shakeweight Week 2 and Smalls joined us as we continue to seek out Friday gains at The Rig!
Warm up:
SSH, Don Quixotes, Imperial Walkers, Merkins,
1/2 block mosey
Pull-Up Bar Hang
Pull-Up Bar Arch Hollow
Pull-Ups 50-70% Max
The Thang:
2 Rounds of the following with brief rest in b/w sets and rounds
- Set 1: 10 reps sandbag dead lifts w/ squats
- Set 2: 10 reps sandbag high pulls w/ jungle boy squats
- Set 3: 10 reps sandbag hang cleans w/ squat jumps
- Set 4: 10 reps sandbag push press w/ bonnie blairs or alternating lunges
- Set 5: Put it all together to perform 10 reps of sandbag power clean w/ push press
Do all exercises without rest OYO: 5 Diamond Merkins, 5 Merkins, 5 Wide Arm Merkins, 5 Crucible Merkins, 5 Staggered Merkins 1 way, 5 Staggered Merkins the other way, 5 Hand Release Merkins. (YHC left out tempo merkins on the Weinke…there’s always next time!)
CoT:
3rd Friday, 3rd F Q-Source next Friday 5/20 7 a.m. at Dancing Goats. Pax closed with 30 seconds of Wilson and reflection