January 23rd, 2015 By Clueless

5 Strong Harrisburg F3 men strolled out into the gloom this morning to increase their core strength through various compound kettlebell exercises. As all can attest, goal achieved! The thang went like this…

Warmup: Short mosey to end of lot and back, SSH (IC) x20, IST (IC) x10, Windmill (IC) x10, Lunges (IC) x10, side lunge stretch (for first exercise prep), Merkins (IC) x10

KB Work: YHC pulled out combination movements that require core focus (and some coordination)

Round 1

• Side Lunge w/ Arm Curl x12 to the Left, x12 to the Right
• Ab Press Ups – full sit up, then press to the sky, x12
• Snatch & Press x12 each arm
• Lunge Forward & Backward x12 each leg
• Ab Chest Press – crunch, then two hand chest press, x12
• Bridge Position Single Arm Chest Press x12 each arm
• Goblet squat with Two Arm Chest Press x12
• Merkin with Side Row x6 each arm
• Plank jump back, come back to squat for Upright Row x12

Short mosey to end of lot and back

Round 2

• Side Lunge w/ Arm Curl x10 to the Left, x10 to the Right
• Ab Press Ups – full sit up, then press to the sky, x10
• Snatch & Press x10 each arm
• Ab Chest Press – crunch, then two hand chest press, x10
• Bridge Position Single Arm Chest Press x10 each arm
• Goblet squat with Two Arm Chest Press x10
• Plank jump back, come back to squat for Upright Row x10

Sally Merkin/Plank Challenge (Bring Sally Up cadence beat down)

Mary:

• Homer to Marge on a 4 count (arms perpendicular to ground, toes up to touch hands on a 4 count and back to 6 in off ground on a 4 count) x10
• Squirm (IC) x10
• Spare Tire Shredder (heel taps) x10
• 5 count power abs x2 rnds – 15 sec count on last V sit hold (seated for 5 cnt, butterfly in for 5 cnt, switch butterfly for 5 cnt, reverse crunch hold for 5 cnt, V sit hold for 5 cnt)

Moleskin:

1. Always an honor to lead gentlemen! Thanks for the opportunity.
2. YHC really wanted to keep the heart rate up while attacking the core. Strong work by all this morning! Thanks for joining in on the fun.
3. Sally is TOUGH! It was great to see everyone power through it… on knees or with an intermittent ‘break’, all stayed in it ’til the end
4. Sid Vicious – great to see you feeling better and back to posting

Harrisburg, Harrisburg Iron

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