Eccentric exercises

DATE: 2023-06-14
AO: Horizon-Ao
Q: Fish Fry
PAX: Gherkin, Disco, Magoo, Purple Rain, Mr Haand, 3 mile, SPINAL TAP, Kodiak, 2 percent FNGs: Tomb Raider, Kombucha
COUNT: 12
WARMUP: IWs, Michael Phelps, Abe Vigodas, Root Pickers, Bird Dogs, Cat Cows, World’s Greatest Stretch/Hamstring Combo, Supine Rockettes THE THANG:
Today’s workout was brought to us by the summer solstice when the earth is at its aphelion in its orbit and at its perihelion in winter. Several of our exercises focused on concentric (contracting) and eccentric (lengthening) lifts by using a 3 count up on concentric lifts and 3 count down on eccentric motions.

Shoulder press 3 count up, rifle carry to mid field, Should press 3 count down, keg carry back. Copperhead squats, front lunge to midfield, Pulse Squats, reverse lunge back Tricep extension, bear crawl pull to box, tricep dip, crawl bear pull back Concentric curls, farmer carry, eccentric curl, farmer carry Shoulder taps, karaoke to mid, toy soldiers, karaoke back
Super mans, murder bunnies to box, reverse super man, reverse murder bunnies chest press, farmer carry, bent over rows, farmer carry
mountain climbers, run to mid, bicycles, backward run
MARY:
Pickle pounders into hip bridges
Heels to heaven, leg push downs
ANNOUNCEMENTS:
Kodiak respect birthday Q Friday
Convergence Saturday at 7a at Patriot
COT: Q source Group: https://f3nation.com/groups-f-3/
EC reading on how eccentric strength avoids injury: https://peterattiamd.com/avoiding-injury-part-i-eccentric-strength/