Parking Lot Plyo-Strength

January 6, 2020

WHEN: 01/06/2020
QIC: Beano
PAX: Pancake, GiGi, Knope, Amphibious, Banana Split, Sweatervest, Justice, Dial Up, Bitcoin, The Body

Twas’ the first day back to work for many after a long and relaxing holiday break. Eleven PAX decided to start the week off with a total-body beat down at Devil’s Ridge. The recipe included three main ingredients: plyometrics, strength training, and a dash of cardio.

WARM-UP – SSH, Air Squats, Imperial Walkers, Merkins, Arm Circles, Michael Phelps’, Windmills

THE THANG – Each grab an individual weight from Beano’s ‘Bro-dozer’ and then mosey with weight to small landscaping walls outside parking deck.

  • Dips – 10x
  • Derkins – 10x
  • Box Jump + Tuck Jump (up series of ledges)
  • Weighted Dips (partner assisted) – 10x
  • Weighted Derkins (partner assisted) – 10x
  • Box Jump + 2 Tuck Jumps (up series of ledges)
  • Weighted or Double-weighted Dips (partner assisted)
  • Weighted or Double-weighted Derkins (partner assisted)
  • Box Jump + 3 Tuck Jumps (up series of ledges)

Mosey with weight to first incline inside parking deck and partner up

  • DECK LEVEL 1
    • Partner 1 – farmer carry two weights up incline to next level of deck, run back to partner 1
    • Partner 2 – Continuously repeat 10 merkins and 10 air squats until Partner 1 returns, then buddy carry Partner 2 up incline to next level of parking deck
  • DECK LEVEL 2
    • Partners will complete sames tasks as on Level 1 but will switch roles/starting positions in completion of the tasks
  • DECK LEVEL 3
    • Partner 1 – Sprint to top of incline/next level in deck and back to start (completed sprint 2x)
    • Partner 2 – Continuously repeat 10 weighted press jacks and 10 kettlebell swings until Partner 1 finishes two incline runs
    • Flapjack roles and repeat so that both partners have both sprinted and completed weight exercises

Mosey with weights back down stairs of deck to main level and return outside to series of ledges. Eack PAX completed three sets of the following exercises:

  • Weighted Box Jumps (up all ledges)
  • Weighted Step Ups (up all ledges)

Mosey with weights back to Startex

MARY – LBC’s, Flutter Kicks, American Hammers, Box Cutters, Good Mornings

ANNOUNCEMENTS/PRAYERS

  • The BULL is scheduled for 10/31/20 (Only blue moon of the year)
  • Prayers for Low Tide and Happy Birthday to him (38 years old)!