YHC is nursing a slightly bum knee – solution? Design a Q (inspired by a Splinter guest Q a few months ago) that focuses heavily on upper body work. Shoulders, traps, biceps and chest are in for a beatdown this day at Legion.
Conditions: 48 Degrees, ground slightly damp – conditions are perfect, it’s business time.
The Thang:
Warmup
- 25 SSH in cadence
- 25 Imperial Walkers
- 20 little baby arm circles (forward then back) – gotta warm up them shoulders baws.
Warmer-up
- ½ mile Indian Run around Legion campus.
- Hold squat and walk out to a plank then directly back to the squat position x 20 – mumble chatter went from ‘this is easy’ to ‘damn my heartrate is way up’…..exactly.
- 25 SSH in cadence
- Inch worm out to a plank with a hand release pushup at the bottom x 20
- Mosey to grab cinderblocks (2 per pax)
Fun’s over – here we go.
- Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
- 21 bottom curls (start at bottom to ½ way up)
- 21 shoulder shrugs
- 15 burpees with the cinderblock press at the top
- 21 LBCs
Grip fading quickly – let’s do it again.
- Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
- 21 top curls (start at ½ way and curl to the top)
- 21 shoulder shrugs
- 21 traveling pushups on the cinderblock (right arm on CB, both arms on CB, left arm on CB, repeat)
- 21 LBCs
Carpel tunnel setting in – one more time.
- Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
- 21 full curls
- 21 shoulder shrugs
- 21 cinderblock bench press
- 21 LBCs
The end is in sight – what’s one more?
- Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
- 21 full curls
- 21 pushups with cinder block on your back
- 21 iron crosses while holding cinderblock extended above you.
- 21 shoulder shrugs
- 21 LBCs
- Mosey back to COT.
COT and BOM-Corndog
Moleskin: 6 strong for Legion doing the hard thing and got better today. Each man carried around 56 pounds of concrete for 1/2 a mile and wore out their upper body. Proud of the guys pushing their way through the workout.
Announcements:
- FIA/F3 open house this Sunday at River Rat. Bring an FNG or come yourself. It’s more than a workout.
Till next time brothers.
Aye, Corndog