Backblasts

Date: 2026-05-09
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Flux, Play-Doh, Legacy, Prestige
FNGs: None
COUNT: 4
Focus: Mastery, Technical Perfection, and Power Development

Warmup:

– Prying Goblet Squats: 2 x 5 (2-2-1 tempo)https://docs.google.com/document/d/1SvP3xykHQ5sJ_EkNIw9LJ306C08gKRb3fXcfWQuW1zM/edit
– Kettlebell Deadlifts (KBDL): 2 x 5, performed with the swing weight bell to reinforce the hip hinge pattern.https://docs.google.com/document/d/1SvP3xykHQ5sJ_EkNIw9LJ306C08gKRb3fXcfWQuW1zM/edit

The Thang (Week 2 of Volume Wave):

– Primary Driver: Heavy A+A Swings
– Total Volume: 20 sets.
– Protocol: Every 75 seconds (E1:15, O1:15) with 2 to 6 reps per set, focusing on explosive hip drive and maintaining the Lat Zip and Power Floor anchors.

– Path 1: Swing + Lower Complex
– Bulgarian Split Squats (BSS): 4 x 5/leg.
– Lunge Complex (Lateral + Rotational): 4 x 5/side.

– Path 2: Swing + Upper Complex (Press/Row)
– Military Press/Single-Arm Supported Split-Stance Row Complex: 4 sets of 3, 2, 1 Press/Row reverse ladder.

– Accessory
– Carries or Step Ups: 4 circuits of Choice (options include Suitcase, Farmers, Offset, Racked, Waiter, or Bottoms-Up Variations).

COT (Circle of Trust):

YHC eflected on the importance of looking for and remembering moments of joy even when facing difficult times.

Date: 2026-05-07
AO: Olympus
Q: Crop Duster ,
PAX: Obadiah, Baywatch, Drano, Doodles, Nano, Crop Duster, NOAA, Toolbox, OnlyFans, Rollingstone, Peanuts, Y-nab FNGs: None
COUNT: 12
WARMUP: yes
THE THANG: Run to benches – derkins, wall sit 2x, run to concrete stumps – kick ups / squat to top of stump 2x , run to covered area – donkey kick / plank 2x, Ricky Bobby around the track 1x MARY: 10 reps each
ANNOUNCEMENTS:
COT: find the joy in life

Date: 2026-05-10
AO: Social Distance
Q: Popeyes ,
PAX: Trademark, Popeyes, Wedding Singer, Booking, Speedo, Gambler, 6 FNGs: 1 6
COUNT: 7

WARMUP: non judgement of ruckers
THE THANG: 6 and change (a couple did 7)
MARY: Michael Jordan’s return to basketball jersey number (45) merkins ANNOUNCEMENTS: Computers reduce cognitive functioning.
COT: Don’t pass up an open parking spot bc maybe you will hit a telephone pole in the next parking spot.

Date: 2026-05-09
AO: Olympus
Q: Peanuts ,
PAX: Pop Fly, Roddick, Norm, Doodles, Ashe, NOAA, Hightower, YNAB, Yard Sale, Peanuts FNGs: None
COUNT: 10
WARMUP: SSH; DB; MP; DD; WGS;
THE THANG: played ultimate
MARY: nah
ANNOUNCEMENTS: the Murph!
COT: branch out; thoughts with wavetopper

Date: 2026-05-08
AO: The Farm
Q: Peanuts ,
PAX: Squatter, Short-Timer, Infinity, Peanuts, Rim Fire
FNGs: None
COUNT: 5
WARMUP: SSH; DB; WMH; MP; DD
THE THANG: DORA
MARY: dips; sprints; some traditional
ANNOUNCEMENTS: the Murph!
COT: branch out and experience the new