we went to the picnic tables, but it was no picnic. we walked in the park, but it was no walk in the park.

YHC texted Abu on Thursday to get another BLB Q and Abu replied suggesting YHC take this week’s Q. I obliged and responded with the theme of the workout, unilateral.

Warm Up

• SSH
• Merkins
• Tempo Squats

The Thang

First exercise issssss, waiter’s carry all the way to the picnic tables.

The next 15 minutes were spent focusing on unilateral movements. Unilateral exercises focus on one side as opposed to bilateral movements where both sides are used. Unilateral training is used in rehabilitation to focus on strengthening both sides of the body individually so that no one side is stronger than the other and compensating for a weakness on the other side. YHC incorporated unilateral movements into the workout to challenge the PAX to evaluate their weaknesses on each side to know their bodies better.

Supersets with 30 seconds rest in between each round

• 10 jump squats
• 10 Single Leg Deadlift each side
  • 10 jump squats
  • 10 Single Leg Cleans each side
• 10 jump squats
• 10 split squats each side
  • 10 jump squats
  • 10 cannonball single leg focus squats
• 10 jump squats
• 10 front rack, step ups each side
  • 10 jump squats
  • 10 pistol negative squats each side

YHC was watching the FNG out of the corner of his eye to make sure he was keeping up and YHC could tell by his form on the jump squats this wasn’t the first time he has worked out. Waiter’s carry back to the circle.

4 rounds of:

• 3 minute AMRAP
  • 8 air squats
  • 6 alternating snatches
  • 4 burpees facing and over the kettlebell

we repeated this AMRAP taking :30 seconds off each successive round all the way down to a 1:30 amrap to finish.

After that fun we did a series of lunge variations from tree to tree coupled with some Mary incorporating the kettlebell before the alarm sounded and the last “recover” command was given.

COT: pray for Abu’s in-laws moving down to Greenville, Giuliani’s 2.0 turning teenager, Kenny G’s M getting a new job, Aquaman’s mother passing, praise for FNG (Los Lobos).

Moleskin: YHC’s legs were absolutely toasted after the unilateral work combined with the lunges. The following day was a rest day for YHC and I was okay with that! Grout out.