Explos-PEN

April 13, 2021

WHEN: April 8, 2021
QIC: Coxswain
PAX: Soybean, Treehorn, Spot, Crab Cake, Cool J
LOCATION: Bullpen
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Due to the COVID-19 pandemic, YHC has not been working in the office, and therefore not in downtown Durham on weekday mornings, and therefore not attending the Bullpen, for over a year. With YHC’s return to the office in March, his return to the Bullpen was inevitable and overdue. That return occurred on 4/8 and it was lovely.

 

Stationary Warm-Up

10 reps of: side shuffle hop, windmill, good morning, overhead clap, and arm circles.

 

Dynamic Traveling Warm-Up

Travel the length of the front parking lot bay via the following methods: bear crawl/crab walk, forwards lunge/backwards lunge, inchworm (aka traveling burpee). Alternate 1 length of travel method with 1 length of jogging back to the starting point.

 

Main Event

On the AO’s brick wall, complete the following isometric exercises:

  • People’s chair (ring of fire 10 count)
  • Balls to the wall (ring of fire 5 count)
  • One-legged people’s chair (ring of fire 5 count, two directions)
  • Balls to the wall plank (ring of fire 5 count)

 

Mosey to the Skate Park. The theme for the day was “explosiveness” (aka power). To train power: decrease the reps and increase the intensity. Full intensity/force development on each rep is the goal. The PAX practiced this maximum force development with 3 sets of 4-6 reps of: box jumps, plyo merkins, broad jumps, and jump lunges.

Then the PAX completed two rounds of a circuit incorporating these plyometric exercises:

  • 10 box jumps
  • 15 dips
  • 10 broad jumps
  • 10 jump lunge (per leg)
  • 15 burpees

 

Jog back to the AO

 

Mary

Dealer’s choice – each PAX chose a core exercise (plank variation) and led the group through 15 reps of it