Meathead Beatdown

Posted on Posted in Backblasts
  • When: 04/03/2020
  • QIC: Flo
  • The PAX: Saigon Sam, Bloomer, Ray Digs (FNG), Zamboni, Slash, Sofa, Jesse Graff, Airbags, Gravy

In a break from conditioning and cardio work we focused on strength and muscle building this morning. Lean muscle requires more calories for upkeep and maintenance daily, therefore the stronger / more dense muscles will help burn calories throughout the day.

WarmUp OYO before Zoom Call

Each PAX instructed to have medium dumbbell, kettle-bell, med ball, ruck, plate, brick, etc…..anything that can be used to push, press, or pull.

 

Abs

50 Ankle taps

50 IC flutters

20 Hello Dollies

15 Superman’s

10 side leg raise per side

 

Pyramids

Squat Thrusters

16 body weight

12- light weights

8 – Heavy

8 – Heavy

12 – light Weights

16 – Body Weights

 

33 Kettle / Weighted Swings

 

Pyramid – Renegade Rows

12- Body Weight

8 – light weight

6 – Heavy

6 – Heavy

8 – light Weight

12- Body Weight

 

33 Kettle  / Weighted swings

 

Pyramid – Arms

16 Hammer Curls – Light

12 Hammer Curls – Medium

8 Hammer Curls – Heavy

8 Triceps Extensions – Heavy (sub dips)

12 Triceps Extensions – Medium

16 Triceps Extensions – Light

 

34 kettle swings

 

Cool down

Prioritize and Execute – Know what 2-3 things are most important each day, top priorities, and execute on those.

COT

Virtual Workout Workouts Streaming Fitness Online

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