Conditions: 40 degrees and foggy
No FNGs
Disclaimer
COT/prayer
Warm up
SSH 10 4ct IC
10 imp walkers 4ct IC
TTT 4ct IC fully erect Tinkle style
10/10 forward/ rev LBACs 4ct IC
10 copperhead squats 4ct IC
The thang,
YHC did this a few weeks ago as an endurance workout on a track with weights etc.
Originally it was 400 m run
Followed by 5 reps of each exercise with different weights(bkock,KBs, ruck ,etc) then run 400 m adding 1 rep to the set until 10 reps w laps between. Then ladder all the way back down past starting point of 5 to 1 w laps between sets and finished with 1 final lap and 10 final reps. The workout took me just over 2hrs covering 5 miles and 100 reps of each exercise. The point was endurance and perfect form reps over speed.
Today we modified
Run 50 yards and back to blocks then perform 5 reps w block
Block burpees
Racked lunges each leg/block on shoulder of leg moving forward
Goblet squats
Block Swings
Block thrusters (originally was single leg deadlifts each leg w 15lb KB- not doable with soaking wet block this morning)
Run 50 yrds and back adding 1 rep to set each trip until 10 reps. Then ladder back down to 1 if possible. Any pax completing ladder can run once again and finish with 10 more reps of above exercises.
No pax made it to 1. And that wasn’t really the point. The point was you versus you and to perform all of your reps as perfect as possible, not rushing through the workout to come out on top. Put your bodies through full-motion as best you can. Slow and controlled. Far too many times I’ve been to workouts and seen guys rushing repetitions and inviting injury.
Great work guys!
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Count o rama and name o rama
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HBs mom
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All pax that missed this morning in the gloom
Devo,
“If you claim the family name of Christian you are being hunted to be destroyed.”
December 1