For the final day of S3, I resurrected an old super set workout of mine. I did it solo a week ago just to make sure I could still get through it. Unfortunately, I could which meant I had to do it again this morning!
Radiator, Eggplant, Ketchup, Robin Hood, Ramses, Lynda, Big Poppy, Crash, Jayhawk, Amicus, Mall Cop – QIC
YHC was so excited to get started I nearly skipped the warm up:
- Sun Gods
- String Ripper
The Foo Fighters concert I was going to take my family to this Friday for my birthday had been cancelled due to Taylor Hawkins untimely death. I still wanted to get my fix of the Foo in so I brought a playlist of my favorite Foo Fighters deep cuts to help us power through it.
Super-sets were on the menu. Each super-set was composed of three exercises performed back to back. A short rest was provided between each super-set.
|Set 1||DB Clean x5
Push Press x5
Front Squat x5
|Set 2||Crush Press x10
Bent Over Row x10
Reverse Lunge x10
|Set 3||Single Arm Snatch x10
DB Get-Up Sit-Up x10
Renegade Row x10
|2 sets, 1 per arm|
|Set 4||Alt Hammer Curl x10 ea.
DB 1-Arm Shoulder Press x10 ea.
DB Squat to Shoulder Press x10
We had some time so we did the people’s Mary. Each PAX suggested a workout as we went around the circle.
YHC remarked on the loss of Taylor Hawkins and what we could learn from it. Momento Mori!
- Great work by all. The Get-Up Sit-Ups were very popular!
- Great to see there is a solid crew doing EC runs before Sweat Angel again!