13 August 2020 – Falcon Hill

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

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