Pull the Tension Out Before You Go

WARMUP

The World’s Greatest Stretch x 1 each side IC

 

THE THANG

Complex 1: 10 reps each

Deadlift

Bent Over Row

Clean

Front Squat

Push Press

 

Complex 2: 10 Reps of

Clean Squat Press to behind head,

Back Squat,

Forward Lunge Backward Lunge Left,

Forward Lunge Backward Lunge Right,

Press,

Rack,

Down = 1 rep

 

Complex 3: 10 reps each

3 Rounds of 10 reps

Snatches

Push Ups

Sandbag Shovels

 

Rinse and Repeat Complex 1 & 3

 

Finisher

Makhtar N’Diaye Pull Throughs x 10 IC

 

Prayer Requests: Noonan, Bench’s mom, T-Bone and his pops, praise for Ma Bell’s in-laws closing on house in Greenville, praise for Snooki, Bono’s family going back to the farm for first time without M’s mom, Ricky Bobby’s thankful heart for teaching technique

 

Moleskin: It is always better to over plan a workout than run out and have to MSU. After the first round of complex 1, YHC assessed the pax, adjusted the weinke, and carried on. 3 rounds were planned, but we moved on, knowing I’d come back to it. I wanted to make sure we did all 3 complexes and seeing and feeling the need to touch on technique, we finished with 2 rounds rather than 3 of complex 1 and 3. Ask the PAX, it was plenty. Sandbags are awkward and floppy with handles that have a lot of give. It is so important to pull the tension out of the bag before you go so you don’t lose any power. On your first movement the bag should go with you, not pull to get tight and then move. This helps keep your posture strong and reduces the risk of injury. Patch had an aha moment this morning while doing cleans and snatches. Ma Bell noticed some PAX with their sandbags low during front squats that caused them to round their backs on the down as the sandbag pulled them forward. TClaps for speaking up. Exercise is the wonder drug so to speak, but exercise literacy is vital for being able to sustain it. Form first always over speed. Ricky Bobby mentioned in the COT how much he appreciates it. I know he’s not the only one. Even Bono can appreciate the important of a good morning, or as I call them, kettlebell-less swings, to activate the hamstrings, low back, and glutes. Aye! Until next time…

PS Never underestimate the power of a shoulder tap. Thanks Grisham for the tap. Glad I came out to lead this morning.