6 Svelt SOJ Regulars, who for one reason or another couldn’t make the drive out to Derby, joined YHC in the gloom to get swole. I was not surprised to see the Q sheet open with all of the excitement around the Derby, but after talking to the M last night, our schedules just didn’t jive to get my Aaron Judge on. I hope a few of you were able to hit some balls over 180ft. With the majority of our posts being heavy cardio, YHC decided to do something a little different…a SLOW burn focused on form and simple/concentrated exercises isolating different muscle groups. STRENGTH TRAINING! According to the Purple Rain imposter that peeled into the parking lot and jumped into his work van, here is what went down.
COP –
- One lap around school
- SSH
- Imp Walkers
- Ukr Soldiers
- Arm Circles
- Stretch left arm over right, right over left, arm behind head L/R to warm up the triceps
- Dead man hang, L/R, pull up toes to stretch calves
- LBCs
- Flutters with hands over head
- W/S wipers
- Scorpion Kicks
- Merkins
The THANG –
EMOM (Every Minute on the Minute) focused on good form. Not focusing on reps, but proper control up and down and body control. 5 circuits with 3 sets of each. 40 seconds on, 20 seconds off.
Circuit 1 (3 sets)
- KB Swing – Focusing on straight back and using hip hinge to swing the KB forward.
- Squats – Elbows inside knees touching inner thigh, knees pushing out, explode through heels
Circuit 2 (3 sets)
- Press alternating each side – Push press if you need, but cradle the KB on the outside of your bicep/forearm, explode up and hold for just a second, slow control down don’t use gravity to drop it
Circuit 3 (3 sets)
- Rows alternating each side – Straight back, pause at the top and squeeze the back at the top. Pause for just a second and control down. Resist gravity.
Circuit 4 (3 sets)
- Curls – Elbows narrow and tucked on body, squeeze at the top and pause, control down to straight arms
- Skull Crushers – elbows narrow, don’t use your body, push and explode up, control down
Circuit 5 (2 sets)
- American Hammers
- Overhead leg extensions moving legs to straight while dropping KB behind head and back to crunch
Some light stretching to finish the last minute. Numbers, names, you know the drill
COT –
- Last day for SOT shirts
- Q sheet is open still for T-wolf and Satan’s Hill. Need someone to take those as YHC will be at a work conference until Friday
- VQs soon? Blacktop and Swoop thought they were coming alone today and were going to dual VQ. No way we let you get away with that without an audience fellas, but would love to see you lead. Let me know if I can help when your ready, that’s what it’s all about!
Thanks for joining and letting me lead fellas. We knew today was going to be light but it was fun to get out with you guys. Compliments to Cookie for breaking out his portable speaker so we had some tunes. The whole crew really took to focusing on proper form, it’s amazing how that can change a simple exercise and drive that lactic acid burn. It was also fun to do a focused strength training which we rarely do. Hope you all crush the day and the rest of the week. See you at SH Friday!
Iron strengthens Iron
-Vagabond
