September 4th, 2015 By Clueless

7 Harrisburg Iron Faithful got their fill of some kettlebell and core work this morning. Gloves would have been a good idea…

Warmup: Short mosey to end of lot and back, SSH (IC) x15, Windmill (IC) x10, IST (IC) x10, Merkin (IC) x10

Thang: Curb to curb ladders on even # climb (2-4-6-8-10)

• SET 1 – Snatch and Press (ladder), Bear Crawl (with KB) travel, 10 Jump Squats, Bear Crawl (with KB) travel
• Superset – 12 Lunge Pulses, 12 Dead Lifts, 12 Lunge Pulses, 12 Dead Lifts
• SET 2 – Merkins w/ Cross-Over (ladder), forward run travel, 10 Air Squats on other side, backward run travel
• Superset – 12 Hammer Curls, 12 Overhead Tri Ext, 12 Hammer Curls, 12 Overhead Tri Ext
• SET 3 – Merkin with Side Row (ladder), Crab Walk travel, 10 Mtn Climbers, Walk Crab travel
• Last 12 Cycle – 12 Upright Rows, 12 Arnold Press, 12 Upright Rows, 12 Arnold Press

Mary: No time

COT

Moleskin:

1. Always an honor to lead… thanks for the opportunity!
2.  STRONG work this morning by the Pax! Way to push through all the sets. That is a challenging core and shoulder workout.
3. Title inspired by Turlington’s Lower Back Tattoo Remover… an SNL classic – https://vimeo.com/69310297… if you had a tattoo on your palm and didn’t wear gloves, that tat is probably gone.
4. All kinds of Labor Day activity options – 5:15 off the books at Gapper’s, 5:30 El Dorado Bootcamp, 6:30 Endurance at Louis’, 7:00 Mallard Creek Bootcamp, 7:30 pickup hoops at Harrisburg Elementary

Harrisburg, Harrisburg Iron