Date: 2024-04-18
AO: edge_of_reason
Q: Chef
PAX: Forest, Quip, Bottlecap
FNGs: None
COUNT: 4
WARMUP:
15 side straddle hops IC
2 jump squats on Q
10 high knees IC
2 jump squats on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hayes (Side Lunges)
Jog around field
THE THANG:
THANG 1 - The Superladder
Minimal rest between exercises in a set, 30 seconds rest between sets Could try close grip inclined pushups instead of bench dips
Superladder Set #1: 1 Pull Up, 3 Dips
Superladder Set #2: 2 Pull Up, 6 Dips
Superladder Set #3: 3 Pull Up, 9 Dips
Superladder Set #4: 4 Pull Up, 12 Dips
Superladder Set #5: 5 Pull Up, 15 Dips
Superladder Set #6: 5 Pull Up, 15 Dips
Superladder Set #7: 4 Pull Up, 12 Dips
Superladder Set #8: 3 Pull Up, 9 Dips
Superladder Set #9: 2 Pull Up, 6 Dips
Superladder Set #10: 4 Pull Up, 12 Dips
THANG 2 - The Superlegger
MCs = Mountain Climbers
Superladder Set #1: 3 Squats, 3 MCs
Superladder Set #2: 6 Squats, 6 MCs
Superladder Set #3: 9 Squats, 9 MCs
Superladder Set #4: 12 Squats, 12 MCs
Superladder Set #5: 15 Squats, 15 MCs
Superladder Set #6: 15 Squats, 15 MCs
Superladder Set #7: 12 Squats, 12 MCs
Superladder Set #8: 9 Squats, 9 MCs
Superladder Set #9: 6 Squats, 6 MCs
Superladder Set #10: 12 Squats, 12 MCs
Can mixup sets with inverted rows and merkins
MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
30sec Plank
ANNOUNCEMENTS:
- Bros and Beers tomorrow at 7pm in Herndon! See Signal chat for more details (message me if you're not on that). - Prayers for:
- Forest and his M as they pack and prepare to move into their new house! - Quip as he thinks about job prospects
- Bottlecap as he finishes a big paper this week.
- Chef and M as they visit family, and for M's grandma in poor health.
Tags: edge_of_reason, Forest, Quip, Bottlecap
No comments:
Post a Comment