Big Fat Bar and a Kettlebell

Rushing out the door on break, it’s challenging to know how much of a workout we can get. We need to keep our muscles moving & our blood flowing, and a few rays of the sun’s very own Vitamin D might be just the thing we need. The temptation to skip eating altogether is all too real, but not a very good idea. These muscles, this blood, this skin needs nutrients.

A couple of portable tuna pouches later we find a park with a big fat pull-up bar. Parks like these are more common than one might suppose, you just have to be willing to look & explore. My find is a real beauty off of Pharr Rd in Buckhead, less than 3 minutes from where the day’s work is happening. Frankie Allen Park . . . funny name, nice space and fat pull-up bars.

Anyway, we’re here for the workout, so let’s get on it so we can get back to it.

3 rounds: 

  • 1 SLDL each leg
  • 5 Swing/Snatch Duets (R/L) 
    • The Duet is 1 Swing, 1 Snatch = 1 rep 
  • 2 Bar Hangs :30 seconds apiece 
    • Rest 30 seconds between each hang

It is a fast workout, and you find that the hangs really tax your grip for the next round of Swing/Snatch Duets. Some might be tempted to increase the reps, but there really isn’t a need. Stick with the plan and let the plan work for you.

A regular pull-up bar will work, but the fat one is a cool find, and a different way to attack & develop forearm strength needed for high-rep Snatch & Swing sessions to follow. Work with what you have.

Semper Fortis & Anchored in Movement
~Lee

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