- When: 09/30/2021
- QIC: Captain Obvious
- Pax: Aquaman, Captain Obvious, Cold-Cut (DOUBLE RESPECT), Erie, The Closed Hand
It had been a while since YHC was last seen at the Good Fight, but an opportunity came up to Q and YHC jumped on it. The game plan was set and 0530 came.
WARM-UP
20 x SSH IC
10 x Merkins IC
10 x Squats IC
THE THANG
One of YHC’s favorite things to do is slow down the pace of the exercises. In true YHC fashion, we slowed down some exercises to a slow count (eccentric movement).
Slow Count (10 x Reps)
Upright Rows
Goblet Squats
Sing-Arm Chest Press (R/L)
Compound Movements (10 x Reps)
Russian Swing to High Pull
Goblet Squat to Calf Raise
Single-Legged Merkin to Clean (R/L)
Slow Count (10 x Reps)
Lawnmowers (R/L)
Rear Lunge (R/L)
Chest Press with Leg Lift (R/L)
Compound Movements (10 x Reps)
Row to Clean to Press (R/L)
Snatch to Rear Lunge (R/L)
Devil’s Press (Double Arm Clean, Squat, Press)
Bonus
Elevator Merkins
BOM/COT
Moleskin
For all of you runners out there, don’t be afraid to cross-train with weights. It may help reduce the risk of injury.