The Friday before Labor Day Weekend always seems to have everyone in a festive mood - that plus the amazingly good weather we had today - there was even a breeze! We took a variety ofto the little grassy field: multiples of , , , . One participant mis-heard me and treated himself to an extra "farmers" walk by going to the courtyard and not the field - we had fun hollaring and wondering where he was hiding - he's stronger for it too.
SO! After doing yourwarm up, we started in with the first timed circuit - choose a moderate for this:
- 30 seconds "Around the World" aka "Slingshot" clockwise
- 30 seconds "Around the World" aka "Slingshot" counterclockwise
- 30 seconds halo clockwise
- 30 seconds halo counterclockwise
- Rest as necessary
Repeat 3 times total
Now its time for 2 handswings - choose a heavy or heavy-ish and go to town with your best form: 30 seconds on, 30 seconds rest - 5 rounds.
Rest as necessary then its "intermission time"
Choose a moderateagain for this circuit:
- 30 seconds 1 leg deadlift with on the right side
- 30 seconds 1 leg deadlift with on the left side
- 30 seconds Suitcase deadlift with on the right
- 30 seconds Suitcase deadlift with on the left site
Repeat this circuit 3 times total.
20 seconds on, 10 seconds rest - 4 minutes total:
One hand swings, choose a moderate to lightand alternate hands on each work set (example: 20 one hand swings right hand, 10 seconds rest, 20 one hand swings left hand, 10 seconds rest, repeat.)
Then - for as much time and as much energy as you have left (within reason) pair up with a partner for I-go-you-go short descending ladders of heavysquats, when one person is squatting the other is resting:
Person 1: 3squats, Person 2: 3 squats
Person 1: 2squats, Person 2: 2 squats
Person 1: 1squat, Person 2: 1 squat
Finish up with(and in our cases, farmers walk back to store the ) and have a great weekend!
P.S. Those of you who chose to slack off and not show up today really missed out as this workout was specifically designed to work with newcomers as well as more advanced participants.