3 x 5
Sets across, heavier than last week. Use a double overhand grip and a load that you could perform comfortably for 6 reps. Touch-and-go is okay, but aim to do these unbelted if you can.
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Week 3 of 6
30 Minutes for Quality:
10 Alternating Turkish Get-Ups
5 Ring Dips
Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Use Dumbbells or Kettlebells for the Turkish Get-Ups. Use rings, Matador, or boxes for the Dips. If you can do 5 Strict Ring Dips and want to practice kipping them, then feel free to do so.
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Next Saturday: Prospect Park Potluck!
We are hosting a potluck at Prospect Park Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?
We’ll be on the hill behind the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!
What Is The Aerobic Threshold? Strength Matters
Fighting for Our Lives The Players’ Tribune (video)
Note to self: Always listen to Shawn’s voice in my head when I hear her saying to take another rest day without guilt.
I skipped Frankie’s class on Monday evening because I was feeling extra sore in the shoulders and back. By Wednesday, I was feeling mostly better but not all the way, and I decided to come to class at night. This turned out to be a terrible idea, as I aggravated my left shoulder and neck pretty badly. (Hiiiii KHarpz, we have so much more to talk about on Friday than I even thought we were going to!)
Note to self: F’ing listen to your body.
Anyway, it was so bad yesterday that I decided to go back through the archives to the cervical programming KHarpz wrote for me when I had a similar (although worse in severity) problem back in fall 2017, and did some of that at OG this morning:
0:30 bar hang
8 A-T-Y-T with 7# crossover symmetry bands
10 serratus pushups
Tempo back squat 3-2-1-1 115x8x3 — my KHarpz programming was for very long sets of not-tempo light weight, but that was back when I didn’t also have a cranky hip. This was a good choice, very hard but my hip was happy and so was my shoulder.
3 supersets of:
0:30 OH DB hold, 20# DBs
10/side DB high pull, 20#
My shoulder felt a lot better going out of the gym than coming into it, so there’s that!
David Osorio says
Friday Night OG
Power Clean EMOMx10
Cable High Pulls
30×12, 37×12, 43×12, 50×12, 60×12
Trap Bar Shrugs
GHD T-Prone hold
My keys were missing from the coat room after 6 a.m. class today. I am guessing that someone took them by mistake or they accidentally fell from the top shelf on the metal rack into someone’s bag below. Does anyone have them?