April 13th, 2018 By TBone

6 of Harrisburg’s finest showed up for the heaviest workout of the week.  YHC picked it up on short notice so there were some things recycled, and few new things thrown in.  Theme for the day continues what @Gamma preached last week……form and technique.  It went something like this…..

Warmup

• SSH x 15
• Windmill x 10
• Arm Circles x 10 Forward and Reverse

The Thang

Perform each of the following in succession as a ladder 2-10 reps.

• Single Arm Snatch
• Goblet Squats
• Shoulder Press
• KB Swing

Perform 2 sets of 10 reps of each of the following exercises.  The 3rd set is completed to failure, while working to keep form correct.

• Outhouse Curls
• Overhead Tricep Extension
• Chest Press – 10 reps each side if doing one arm at a time
• KB Deadlift

Parking Lot Side to Side

• Merkin & Row – Ladder of 2-10 Reps
• Curl Flexed Hold Carry to other side of parking lot
• Sumo Squats x 10 (Maintain 10 reps each set throughout)
• Curl Flexed Hold Carry back to start (Opposite Arm)

Lower Back/Core Work

• Superman x 10
• W Superman x 10
• Reverse Snow Angel x 10
• Repeato

Mary

• LBC x 20
• Squirm x 20
• Crunchy Frog x 20

Announcements (Stolen straight from @Solocup)

• Harrisburg 5/10K this weekend.  Bootcamp starts at 0630 in Town Center (in front of Town Hall).
• Healthy Eating Challenge starts Monday 4/16 (let @SoloCup know if you want to join).
• Want to be a ParaGuide? Reach out to @SoloCup to learn more about it
• August 11 is our F3 Dads Event.  @Burvegas is heading it up and it’s going to be great. Reach out to him if you want to help.
• Operation Sweettooth and Orphanage Game Day Saturday 4/21.  Reach out to @FlipPhone for details.

Moleskin

• Thanks for the opportunity to lead this morning.  It was great to get back in the saddle, and I need to do it more often.
• Strong work by everyone out there today.  Remember, it’s not a race.  Keep the form and get results.  I have to remind myself of this every now and then.

 

Harrisburg Iron

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