April 6th, 2018 By Gamma

Last week, one of Clueless’ focuses was on pace – specifically, slowing down the exercise, or what some like to call it, doing it right. We tend to speed up the reps thinking we’re improving, but that leads to sacrificing form and risking injury. In other words, you may be doing more harm than good. Continuing that idea, we added the next logical step and focused on full range of motion. With the appropriate pace and a full range, you’re getting a better workout than half-assing twice as many reps. To make matters worse, we often watch each other cheat themselves and don’t say anything. So we all agreed, be honest and hold each other accountable, and don’t get pissy when someone tries to do the same for you. Or as Chuy put it…nevermind, we’ll keep this G-rated.

So here’s how it went…

Warm-up
SSHs x15
Mericans x10
Air Squats x5

Main Event
In addition to range of motion, idea was to work in one “explosive” exercise, followed by a couple to isolate certain muscles (then add Mericans).

Round 1
3 sets of:
10 KB Clean/Presses (each side)
10 KB Isolation Curls (each side)
10 Side-Tri Pushups (each side)
5 Mericans (again, full range of motion…chest to the ground, lock ’em out with a slight pause at the top. Great, you can do 40 head-bobbers, but can you do just 5 perfect push-ups?)

Round 2
3 sets of:
10 Crunchy Frogs (ok, there aren’t too many “explosive” ab exercises)
10 Leg Lifts with KB’s pressed (slow, controlled with full range of motion….ground up to the KB)
10 KB Pull-overs with a Sit-up (pausing after the Pull-over so you’re not just using momentum)
5 Mericans

Round 3
3 sets of:
10 Box Jumps (or step-ups each side)
10 Side-step Goblet Squats (each side)
5 Mericans

Round 4 (in the interest of time, this was a mash-up of the last few rounds I had planned)
3 sets of:
5 Burpee High Rows
10 Single-arm Bridged KB (decline) Presses
10 Single-arm Seated KB (incline) Presses
5 Mericans

COT with a short discussion on accountability, in and outside of workouts

Moleskin
1. Thanks for coming out and listening.

2. Tclaps to Clueless and Sid Vicious for the pre-run. Their commitment is certainly inspirational! And thanks to Clueless for getting us back on the path of being smart about training. It’s like he’s done this professionally or something.

3. With their weightlifting experience, it’s been good to get input over the years from TBone and Diesel. Thanks for always pushing the group.

4. Strong work by PolePole, with his first post at Harrisburg Iron. He’s definitely got the right idea, trying all the workouts for the week, then figuring out what works best for him. Great to have him as part of the pax!

5. Good times at coffee as well with Diesel, Clueless, Oz, Kojak and Pharaoh. Guest appearance by MGamma out for a 6 mile ruck (and yes, I’m still useless if I don’t answer my phone).

6. Good luck to all those running the Spartan Sprint tomorrow and Sunday.

7. Finally, continued prayers for Wexler and his family as they say their final goodbyes today. Funny to hear stories last night of how much she enjoyed hearing about F3 and that her son found this group. We are certainly thankful for that as well.

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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