AO: Holy Iron

When: 03/05/2024


Number of Pax: 12

Pax Names: Baby Ruth, Flatline, Good Hands, Harbor Freight, Mongoose, Paper jam, Slum Lord, Tallyman, Toad, Tulip, Westside, Woody,

Number of FNGS: 0

FNG Names:

QIC: Woody

WARMUP: Mosey around the parking lot. SSH and Good Mornings. Weighted stretches with the Kettlebell

THE THANG: Today was all about proper form and principles for getting stronger. We did 3 cycles, each with 3 exercises, 3 times through.

Principle 1: Train with tempo – each rep should be controlled. 2-3 seconds on the eccentric, and then move with power on the concentric. You want total time under tension to be around 45 seconds

Goblet squats – back straight, weight even on your feet, squat to at least parallel. Your hips and neck should go up at the same speed

Merkin pull throughs – Arms just outside your shoulders, back straight, elbows should not be flared. Look forward and keep your chest proud, touch your chest almost to the ground

BBS – Arms against your chest, tighten your abs and slowly descend

Principle 2: Train to failure – Muscles grow when they are sufficiently challenged. It is really only the last few reps that are creating enough fatigue to stimulate muscle growth. When you feel it start to burn, push through (as long as you keep good form)

Lunges – Your front knee should be over your foot and your back knee should barely touch the ground. Push up through your front leg on the way back up

Curls – Fully extend your arms down and curl up. Make sure to take your time on the way down. Keep your back straight and your core stiff, don’t throw the weight up or bend your back

LBCs – Rest your head in your hands and lift your shoulders up toward the sky. Tighten your abs and slowly lower down.

Principle 3: Progressive Overload – You have to increase the resistance over time. You can do that by adding more weight, doing more reps (volume), or by slowing down and making each rep harder (intensity)

KB Swings – This is a hip hinge movement working the posterior chain. Keep your arms straight and use them as a pendulum. Squeeze your glutes at the top and drive the kettlebell up with your hips

Overhead press – Press the kettlebell from your chest directly over your head. Keep your core tight and don’t flare your elbows

V Ups – Fully extend arms and lefts and then fold into a “V” and reach your hands up toward your toes. Slowly descend

ANNOUNCEMENTS: CSAUP event coming up, keep an eye on Slack

COT: Prayers for PaperJam’s dad who is back in the hospital, Good Hand’s family friends who lost their son, and Moleskine who hurt his back

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