May 21st, 2015 By Dingo

13 men showed up for a little Iron and a little Fist.

So going back to the origins of Iron Fist, it was created as a STRETCHING and strength workout.  A time for guys who might have a niggling injury to stretch out those tired old muscles and work on making them stronger.

So this is what we did today;

Mosey around the Church

Ciricle up for;

1. SSh x 15
2. IST x 15
3. WindMill x 15

Stretching;

Each pax will lead a 1 minute stretch of their choice.(30 seconds on each limb)

13 Stretches – can’t remember them all, but I enjoyed this a lot.

1 minute of curl ups per partner

Mosey to the Outback and grab a cinderblock

Time to work on the negatives

30 x Lying chest press – slow cadence count, starting in up position, 3 count down and 1 back up

AMRAP pull ups – slow cadence count, starting in up position, 3 count down and 1 back up

repeat x 3

4th set – 30 x Chest press – reverse it – 3 count up, 1 down

AMRAP Pull ups

1 minute of curl ups per partner

Iron Fist, Tradition

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