October 30th, 2017 By Heatstroke

YHC was browsing the interwebs for #bellbuster ideas and found a delightful circuit that would be of great benefit to himself and all of the PAX.  The circuit included many humbling exercises that most PAX would only be able to complete with light weights, mostly due to lack of mobility.  I know this as we have performed some of these movements in the past, and failed miserably, yours truly definitely included.  So light barbell plates were loaded into the trunk last night.  Awoke this morning, got Goldbond up, noticed it was about 37 degrees and checked to see if he was good with that, he wasn’t, and Goldbond headed back to the fartsack.  6 PAX, including FNG Chase (welcome!!) awaited upon my mildly late arrival.  Disclaimer given and we moseyed to the HT lot under the light.

Warmarama:

• Mosey around lot
• SSH X 20 IC
• IST X 15 IC
• Merkin X 10 IC
• MC X 10 IC
• Windmill X 10 IC
• 3 Burpees OYO

The Thang: A couple of circuits

Main Circuit – PAX had their favored kettlebell plus a 10 lb plate for light weight work

• 5 Goblet Squats
• 10 KB Swings – 2 hands
• 5 Presses – per arm
• 1 Arm bar – per arm – light weight
• 5 Windmills – per arm – light weight
• 10 Snatches – per arm
• 3 OH Squats – per arm – light weight
• 5 SOTS Presses – per arm – light weight
• 10 KB Swings – 2 handed
• 5 Bent Presses – per arm – light weight

Secondary Circuit: KB Complex (don’t put bell down) based on popular barbell complex, one movement leads into the next – 8 reps each

• Deadlift
• Bent over row
• Upright row
• Goblet Squat
• Press
• Back Squat
• Good morning

Repeat main circuit – in cadence – in effect, doubling the reps

Mary:

• Mason Twist X 15 IC
• Sit & Press X 10 IC
• W X 10 IC
• LBC X 15 IC

Recover, recover

COT: Marie’s mom / HDHH 7:30, with beatdown at 7:00 – promoted by Sugar, but probably won’t be lead by Sugar, be ready for people’s Q:)

Moleskin:  Good work gents!  Even using 10 lbs, some of that work was pretty tough.  Props to those who used KBs for some of the mobility exercises, your form did not look all bad when I had a chance to look over.  The focus was definitely on performing a good rep, so weight was not a priority.  A lot of this work is specifically focused on the mobility of the thoracic spine.  If you want to numb your mind a bit, look it up.  I definitely need to keep working in this area.  Strangely, Project seems to excel a bit in the upper body mobility area, just crushes windmills with no problem.  Now about that lower body mobility…:) I’m definitely sore in the center of my upper back right now.  Hope y’all enjoyed it!  Those exercised will be back.

Heatstroke

Bell Buster

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