DATE: 2021-12-02
AO: Highlands
Q: Old Bay
PAX: Radar, Toolbox, Booking, Jag, 2 percent
FNGs: None
COUNT: 6
WARM UP: –
Michael Phelps
Moroccan Night Club
Squat Seal Claps
Side Straddle Hop
Downward Dog - Cobra
Willie Mays Hays
Cherry Pickers
squeeze more muscle-making out of each rep's three phases—positive, static, and negative—by doing them in slow motion - each exercise phase will have a cadence
Example - Merkin - Down 1,2,3 - stay in the down position 4,5,6, up slow 7,8,9
The Thang:
Plank Walkouts
Coupon Lunge
Coupon Two Handed Row
Merkin
Coupon Squat
Coupon Military Press
Jog to parking garage
London Bridge
Peoples Chair - add seal claps, kung fu
Wall Dirkins
Dips
Bodyweight Squats
Jog to field
Aussie Pull ups
JLos
Mary:
100 LBCs
Plank Jacks
Count-o-name-o-rama
COT
Slow motion - understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity
We grow by failing - lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, 'Failure is success.' Muscle failure is the key to stimulating muscle growth
Failing in life is how you learn and grown, without any setbacks, there can be no come back
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