Painz and Gainz – Slow Twitch

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State Farm

in

YHC, Pool Boy, and the infamous Shaw-Shank pounded some heavy ass weights around in another edition of Thursday Bermuda OTB. Props to Shank for struggling through this while hacking up a lung from a recently contracted cold of some kind. Nice working our way from slow twitch to fast twitch with the change in rep cadences. The guy on his way to an important meeting noted the following…

  • Warmarama
    • Mosy, Disclaimer
    • Curb Warm-ups
    • Mankillers (Baby Cows)
  • KB THREESOME
    • KB XO’s Included
      • Chest Press
      • High Pull
      • OH Press
      • Curls (Bent Over)
      • Squats (Goblet)
    • 6 Rep Set of KB XO’s
    • Run to Jungle gym for 6 toes to bar
    • Run back – increase reps to 9, 12, 15
    • Curveball – Reps to be done starting slow, then increasing to explosive
      • 6 Rep Sets will be ULTRA Slow (4 count up/4 ct down reps)
      • 9 Rep sets will be slow (2 ct up, 2 ct down reps)
      • 12 rep sets will be normal (1 ct up, 1 ct down reps)
      • 15 rep sets will be FAST (1 ct up and down)
  • TRIPLE CHECK BURNOUT
    • Timer = Snatch to Burnout
    • Pax 1 = Chest Press
    • Pax 2 = Curls

Impressed by the grit, and shout out to Pool boy for hefting the 62# on the last round! The slow counts were really tough, then progressing from slow twitch to fast twitch on the last sets was a great way to shake things up. Prayers for those families in Georgia after the school shooting.

IRON PAX FOLLOWED BY BIG RIG 2 YEAR SATURDAY AT GOYNE PARK! COME ONE COME ALL

-STATE FARM

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