Today’s workout theme was inspired by my reading of Smart Bodyweight Training by Matt Schifferle, founder of Red Delta Project (he also has tons of videos on YouTube which I highly recommend). His book talks a lot about chain training and also about different methods you can use to increase or decrease the intensity of your workout; today we’re going to use cadence (i.e. time under tension).
Warm-Up
- Mosey Lap around the school
- Imperial Walkers x10 IC
- Arm Circles, Forward x10 IC, Reverse x10 IC
- Good Mornings x10 IC
- Slow Merkins x10 IC
- Calf Stretch
The Thang
The goal for today’s routine was to hit all 6 of the body’s muscle chains (extension, flexion, push, pull, lateral, squat) with a rotating series of exercises while varying the time under tension during each round. To that end, we set up the following 9 stations for PAX to rotate through: were:
- Farmer’s Carry 2 cinderblocks about 40 yds down and back. This PAX dictated the length of time we worked .
- SSH. This PAX called out the cadence for all the other exercises. For round 1 it was a standard cadence (each 4 count was 2 SSHs).
- Squat
- Homer to Marge (glute bridge)
- Bent over row with half-cinderblock
- Merkin
- Leg Raises
- One Leg Deadlifts—right leg
- One Leg Deadlifts—left leg
After all 9 PAX rotated through each station we moseyed to the traffic circle at the top of the hill, bear crawled around the circle, and moseyed back down to the AO.
For round 2, the SSHs were called in slow cadence (each 4 count was 4 full SSHs). At the other stations, PAX were to hold the muscles under tension for the longer count (e.g. longer hold at the bottom of the squat, bottom of the merkin, etc.). For round 2, the one leg deadlifts were replaced by left and right side plank raises. After all 9 PAX rotated through each station, we moseyed back to the traffic circle at the top of the hill, this time giving it all you got for the last ~75 yards, crawl bear around the traffic circle, and moseyed back to the AO. Back in time for just enough Mary to make it hurt.
Mary
Without taking a break…
American Hammer x25 IC
Box Cutter x25 IC
LBC x25 IC
Announcements
Murph Workout 0430 on Monday, 11/11.
Chatham County 6 pack group tour also begins Monday, 11/11 running through Saturday, 11/16.
Progressive Dinner to support YMCA is 11/16, signups open through this weekend.
Moleskin
The one leg deadlifts were referred to as Romanian dead lifts, which got the PAX to thinking about all the weird Romanian exercises there are out there. YHC suggested PAX feel free to go home and google “Weird Romanian Stuff”. Even better, Splashback suggested doing so from your work computer. What could possibly go wrong with that idea!
COT/BOM
It’s November 8th and there are only 53 days left in 2019. Now is a good time to reflect back on the goals you set for yourself and make a final push to accomplish them. I also encourage each PAX to take this weekend to think about what goals they have planned for 2020. Come Monday morning (Nov 11) there will be 50 days left until Jan. 1, 2020 and it would be great to get a 50-day headstart on your 2020 goals. Until next time, Aye!