JV Washam was wonderful this morning. We had 58 degree start with stars out here in mid May! YHC is coming off a week of IR from Bursitis flair up. It sucks getting old! Well to get back into it, I decided perform a SLOW KB workout where we focused on form and keeping our backs straight. A slow moving KB can burn those muscles a little more too.
Warmup:
- 20 SSH
- 25 Morican Nightclubs
- 10 Cherry pickers, Carrot Pullers, Berry scratchers..
- 10 SSSlllooowww Windmills
The THANG:
- 10 SLOW Curls
- 10 SLOW Stack Shelfs
- 10 SLOW Overhead Press
- 10 SLOW Halos
- 10 SLOW Around worlds (left)
- 10 SLOW Around worlds (right)
Toxic interjects… Lets run…. OK
— Run around the school yard
- 10 SLOW Iversons (left)
- 10 SLOW Iversons (right)
- 10 SLOW Shoulder Shrug(left)
- 10 SLOW Shoulder Shrug (right)
Toxic interjects… Lets run…. OK
— Run around the school yard
- 10 SLOW American Hammers
- 10 SLOW Lying Skull Crushers
- 10 SLOW Presses
- 10 SLOW Single Arm press
Toxic interjects… Lets run…. OK
— Run around the school yard
- 20 SLOW 8-Count Burners
- 10 Bent over rows
- 10 Upright Rows
Toxic interjects… Lets run…. OK
— Run around the school yard
- 10- Each Arm- Darcy Swings
- 10- Each Arm- Lawn mowers
Mary:
As usual we passed Mary around and in the stir I can remember everyone's exact routine. However I do recall some:
- Dot the Eye
- Jlo / Jell-0's – Cobra Kia
- Other silliness
Moleskin:
- Beautiful morning with a wonderful pax. We kept it light and fun.
- SLOW KB cadence is brutal after a while and really gives a great workout. Lots of whining in the gloom is good
- Thanks to the Cobra Kai for allowing me to lead!