DATE: 13 August 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Tails
Conditions: 67, 87% Humidity
Warmup: hamstring stretch, pretzel, lower back stretch, 20x windmills IC, 20x SSH IC
The Thang: Slow Reps — Sleps
I do a lot of things slow: I eat slow, I talk slow, I think slow, I respond slow. Today, we worked out slow. The exercises were done with a metronome (in 4/4 time). In general we took 4 beats to extend the muscle(s) and 4 beats to contract. At 80 BPM, it takes 3 seconds to extend and 3 to contract; at 60 BPM it takes 4 seconds each way.
- 80 BPM — 10x merkins, 10x air squats, 10x leg lifts, 10x lunges (5 each leg)
- 60 BPM — 10x merkins, 10x air squats, 10x leg lifts, 10x lunges (5 each leg)
- walk to blocks
- 80 BPM — 10x block presses, 10x block curls, 10x spidermans, 10x skull crushers
- 60 BPM — 10x block presses, 10x block curls, 10x spidermans, 10x block squats
COT
COUNTERAMA
NAMERA
F3 Dayton 