- When: 06/08/19
- QIC: Abu
- Pax: Abu, Boston Lager, Cable, Chestnut (2.0), Cousteau (moved), Fiddler (2.0), Floater (DOUBLE RESPECT), Gazelle, Grout, Spin Cycle, String Bean, The Jet (2.0)
Warm Up
Demo and get comfortable with the exercises to be completed for the ladder – 5 reps each IC
Two Handed Russian Swings
Single Arm Deadlift – 5 each side
Single Arm Clean – 5 each side
Single Arm High Pull – 5 each side
Single Arm Lawnmower Row – 5 each side
Single Arm Lying Chest Press – 5 each side
Dead Two Handed Clean Squat Press
Two Handed Single Leg RDL – 5 each side
Single Arm Racked Split Squat – 5 each side
Two Handed Sumo Deadlift
The Thang
Climb the Ladder
Pick a line and advance as far as you can for each exercise – 5 reps each KB
Modify as needed, if you can’t do single arm, do two handed, if you can’t do 5 reps, do what you can
Line 1: 25, 35, 40, 44, 53, 60, 70
Line 2: 20, 25, 35, 40, 44, 53, 60
Two Handed Russian Swings
Single Arm Deadlift – 5 each side
Single Arm Clean – 5 each side
Single Arm High Pull – 5 each side
Single Arm Lawnmower Row – 5 each side
Single Arm Lying Chest Press – 5 each side
Dead Two Handed Clean Squat Press
Two Handed Single Leg RDL – 5 each side
Single Arm Racked Split Squat – 5 each side
Two Handed Sumo Deadlift
Prayer Requests: My pops surgery on Tuesday, praise and welcome back Spin Cycle, Cable’s pops getting radiation for prostate cancer, Cable’s travels, praise to Cousteau’s girlfriend Golden Gate girlfriend starting FiA this morning, Fiddler’s friend Garret, The Jet’s friend’s dad in jail
Thanks String Bean for joining us at the end and praying us out.
Announcements: Sasquatch July 27th: https://www.f3enc.com/backblasts/csaup/2019-sasquatch-pre-blast/
Moleskin: The rain held out except for a minor drizzle, the PAX showed up, and worked their six off to get through this difficult workout. Well done men. You have now seen the majority of my KB collection. I left 5 at the house. Until next time.