KB Ladder

Warm Up

Run a lap

The Thang

To get familiar with the exercises for Round 1, YHC demoed them and then we completed 5 reps of each one in cadence:

Sumo Squats

Russian Swings

Clean

Goblet Squat

RDL

Chest Press

Bent Over Row

Push Press

Climb the KB ladder OYO

Pick a line and move up in weight

Option 1: 25, 35, 40, 45, 50, 55, 70 (was in the middle for anyone who wanted to give it a go)

Option 2: 20, 25, 30, 35, 40, 40

After working through the ladder, come back to the start and start the next exercise.

ROUND 1

2 handed exercises x 5 reps per (1 time through = 30 reps)

Sumo Squats

Russian Swings

Clean

Goblet Squat

RDL

Chest Press

Bent Over Row

Push Press

I realized we were short on time to complete the 2^ndround so YHC demoed the exercises quickly and then we proceeded OYO through the ladder

ROUND 2

1 handed exercises x 3 reps each side per (1 time through = 36 reps)

High Pull

Russian Swing

Clean

Rack Squat

One legged RDL

Chest Press

Lawnmower Row

Push Press

We made it half way through Round 2 before the clock struck 8.

Prayer Requests: Praise for our FNG and to the PAX for powering through the workout, Grammar’s 2.0 for a successful eye surgery, injured PAX

Announcements: Noonan has the Q next Saturday, Southpaw has the Q the following Saturday

www.f3enc.com/announcements

Moleskin: The format for the workout this morning came to me in a dream. No lie. Climb the ladder as each set gets harder since the KB gets heavier. As always, the PAX are great about helping me get the KBs in and out of my car. When I arrived and the first KB I took out was the 70, Floater and Mr. Belding said that I could put it back in the car. As you could see from the pics and video I posted, Mr. Belding crushed the 70 today. Strong work brother! I told the PAX to listen to their body and peel off the ladder whenever they wanted. Some made it all the way to the 70 while some didn’t. It didn’t matter as everyone pushed themselves to their limit and will be feeling this workout all week.