November 1st, 2019 By Naved Baboolal

I stumbled over an article this week that said to increase athleticism, we need to add static holds to the exercises we do and make a conscious effort to increase the time we can maintain that position. We hold planks, but do we hold anything else? We’ll start with 30 s and next time we’ll build up to a few minutes. The part of your body that is the weakest in the kinetic chain will feel more activation that it ever felt and will be forced to keep up with the stronger muscles in the chain, thus improving overall athleticism. Also wanted to do a full body routine and not just another arm day, but seriously, everyday is arm day.

 

WARM-O-RAMA

• Overhead farmer’s carry w/left hand to end of parking lot
• Overhead farmer’s carry w/right hand back to the pavillion

 

THE THANG

Did 8 reps followed by 8 slow reps (either hold 3 count at the top portion of the movement or 8 count to move the weight from the top of the movement to the bottom). Some exercises were held at the top portion for 30s in addition to the 8 reps and 8 slow reps. Indicated by HOLD.

• One-arm deadlift elevated w/left hand
• One-arm deadlift elevated w/right hand
• Single leg Romanian deadlift elevated w/left leg
• Single leg Romanian deadlift elevated w/right leg
• Weighted bridges (HOLD)
• Single leg calf raises w/left leg
• Single leg calf raises w/right leg
• Lunge complex (forward lunge, side lunge, reverse lunge) (HOLD)
• Bicep curl complex (half rep bottom range, half rep top range, full range) (HOLD)
• Reverse curl complex (half rep bottom range, half rep top range, full range) (HOLD)
• Close-grip bench press (HOLD)
• Head supported single arm row w/left hand
• Head supported single arm row w/right hand
• Kettlebell pullover
• Weak points single arm bench press w/left hand
• Weak points single arm bench press w/right hand

 

MARY

• Renegade rows on left side x 8
• Renegade rows on right side x 8
• Weighted LBCs x 100
• Plank on kettlebell x 30s
• Side plank w/left hand supported on kettlebell x15s
• Side plank w/right hand supported on kettlebell x 15s

 

COT

• Wexler to confirm if he has found a nanny.
• Tomorrow at Kannapolis’ new stadium at 0700, come out and support your Harrisburg homies at the MECA games. Let’s go ‘Burg!
• Bradford Park hill run on November 23rd. Please coordinate with DT and Exit 54. After all, we’ll be trashing, I mean running in their neighborhood. 🙂

 

MOLESKIN

• @Cowpens lost 50 lbs to date w/F3 and the HEC! Keep it going! Love the attitude and the commitment.
• @Clueless, I did want to do some touchy feely kettlebell movements but I didn’t plan in the week as I should have. I’ll try to do something kettlebell hugs next time or something. Use your partner as the kettlebell. 🙂
• @Gamma, the workout was designed to find weak points and I love that we found ’em!
• I swear we looked like a club when we all got on the tables doing bench presses. I just won’t clarify which kind of club I have in mind. Golf club for you non-millennials. 😛
• @T-Bone and @Exit54 shout out to millennials! To everyone else, R-E-S-P-E-C-T! Us newborns need fossil fuels to get electricity for our iPads.

Harrisburg Iron

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