04/06/2022 - The Bear - Back to the BEAR. Variety is the spice of life . . .
AO: The Bear
When: 04/06/2022
PAX:
Number of Pax: 17
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Back to the BEAR! Shitty weather doesnt mean you HAVE to splash through muddy puddles or get filthy. It just means that we can adjust, adapt, and overcome with a different workout.
Ive been thinking about how we get very repetitive with workouts, and overdevelop certain muscles while other muscle groups are underdeveloped. This workout was with that concept in mind.
Warm-O-Rama
15 SSH
10 Abe Vigodas
10 Mike Phelps
The Thang
Partner up. Everything at the pavilion.
200s.
Each partner does 25 reps of an exercise, then switch. Total of 200 reps per team (or 25 reps x 4 sets per PAX)
CHEST
- Seated Incline “Prayer press”. Hitting the upper chest, bring the coupon down until your hands hit your upper chest before pressing back up.
- Incline paver brick flys. Also hitting upper chest. Keep your back muscles pinched together to put the focus on your chest versus shoulders. Squeeze at the top to activate more muscle fibers.
BACK/REAR DELTS
- Using a conduit and a palms facing down grip, Coupon rows.
- Placing your head at the end of the bench and bending at the waist, do a rear delt fly. Trying to get the bricks to go OUTWARD rather than upward to hit the rear head of the deltoid shoulder muscle.
TRAPS/SIDE and FRONT DELTS
- still using the conduit through the coupon, do a shrug, pinching your shoulders up at the top and squeezing. Trying to get your “shoulders to your ears”
- Seated paver brick “Arnold presses”. Holding the pavers for an overhead press, flare your elbows outward and have your palms facing your ears at the bottom of the movement, before pressing upward and rotating the bricks so your palsm face forward. Always keeping the bricks over your elbows for safety.
BICEPS/SIDE DELTS
- Using a conduit OR rope (rope is much harder) do coupon curls
- Standing and slightly bending forward, bring the pavers out laterally as far as you can go, trying to squeeze at the top of the movement. (works on widening the shoulder muscle)
Circle of Trust
CoT is about diversity in workouts.
I have been thinking more and more about our BCs and how I can make my Qs better and more diverse. Its cool if you want to be the burpee king of F-3 or the bear crawl prince of F-3, but only doing the same exercises lead to unbalanced muscle growth. We are limited with what we have to offer (either by layout of the AO, equipment or just weightlifting knowledge), so it takes some creativity to add in something new to spice things up.
So I challenge every PAX here for their next Q to try something different. Go buy a weightlifting magazine, or check out some reels on instagram or facebook with strength coaches. Try to better understand the mechanics behind the movements so you can keep the PAX safe, and get a better workout. Spice things up a bit.
Prayers
Naked Man Moleskin
What a turnout today! Incredible job by all the PAX that showed up and put in some serious work!
A lot of PAX I havent met before . . which is awesome. Its been too long since I was at the Bear.
I appreciate everyone being receptive to the form coaching today. I am ALWAYS of the opinion that less reps with perfect form are more effective than more reps at a faster pace with poor form. Putting the stress on the specific muscles for each exercise is uncomfortable . . . but thats how we grow.
Swimsuit season is just around the corner men . . are you ready?!?!?!
(Im swamped . . so I cant do the individual callouts today. Mea Culpa Mellencamp . . . )