- When: 12/09/2019
- QIC: Abu
- Pax: Abu, Cousin IT, Cousteau (moved), Fruity Pebbles, Grammar, Grout, The Situation, Tonka
As the PAX arrived, they saw me hanging up my jungle gym and were eager to try it out. As if pull ups aren’t hard enough by themselves, incorporating different pull-up holds to tap into your grip strength takes it to another level. But as the clock struck 530, I informed the PAX that nobody cares what you can do fresh, so we’ll get to my toys later. Let’s smoke the forearms first with a few KB complexes.
The Warm Up
1 Round for Time
5 reps each using left hand, 5 reps each using right hand, move from one exercise to the next without putting the KB down
Russian Swing
Row
Clean
High Pull
Snatch
Rinse and repeat – 10 reps each side
1 Round for Time
5 reps each using left hand, 5 reps each using right hand, move from one exercise to the next without putting the KB down
Deadlift
Row
Clean
Squat
Press
Rinse and repeat – 10 reps each side
The Main Event
7 Rounds for Time
15 Russian Swing Face Pulls
10 One Arm Up Down Snatches (5 each side)
5 Pull Ups (using one of the pull up holds – Rope, Nunchucks, Softballs, Baseballs, Golf Balls, Rings, Rock Rings)
The Finisher
Bottoms Up Clean Squat Press
Single Leg RDL Row Bottoms Up Clean Knee Raise
Backward Lunge Press
Prayer Requests: Cousin IT’s M’s grandma’s funeral today, Jeff Gross battling prostate cancer, ECU students and finals, Cousteau’s travels back home to CT, praise for a big F3 weekend
Announcements: Ma Bell is leading #ABoyNamedSue at The School Yard next week
Moleskin: I am thankful for getting through this workout this morning. I had to dial it back due to stomach issues, but I still think the PAX got their monies worth.