AO: The Rig
QiC: Gates
Pax Count: 4
Pax List: Buttercup, Gates, Happy Trees, Sparky
FNG Count: 0
Downrange:
Shakeweight week #6 and we gained 2 new Shakeweight PAX – Happy Trees and Sparky (2nd day in a row of posting as he was just a FNG yesterday)…so already some solid gains for Shakeweight.
Warm up:
SSH, Don Quixotes, Merkins, Mtn Climbers, Weed Pickers, Squats
Mosey around 1/2 block back to start
The Thang:
Deconstructed power clean
- Set 1: 10 reps sandbag dead lifts then squats
- Set 2: 10 reps sandbag high pulls then jungle boy squats
- Set 3: 10 reps sandbag hang cleans then squat jumps
- Set 4: 10 reps sandbag push press then bonnie blairs or alternating lunges
- Set 5: Put it all together to perform 10 reps of sandbag power clean w/ push press
EMOM 10 Rounds:
5 dead lifts
5 hang cleans
5 front squats
5 presses
Time left for 4:48 Plankorama: high plank, right/left arm high, elbow plank, right/left leg high, right/left side plank, end with high plank
CoT:
Thought of the day: is the world a danger or safe place (how do I operate from a place of trusting in the safety of being a child of God)? Closed with TaPs for Jumbo’s grandmother and family, Buttercup’s SIL fostering, Sparky’s fiancee’s upcoming procedure, and Happy Tree’s upcoming travel.
Naked Man Moleskin: