Smoked BB-Q

Smoked BB-Q

9 answered the weekly call to prove their mettle with metal.  The plan called for providing the men with a solid met-con beatdown while allowing them the opportunity to push the weights higher than usual.

The Thang:

COP:

• Alternating 1-hand Swings – 10 IC  (#foreshadowing)
• Imperial Walker – 20 IC
• Prying Squats – 3

Supersets:

• Alternating 1-hand Swings – 10 IC
• Snatches – R – 10
• Alternating 1-hand Swings – 10 IC
• Snatches – L – 10
• Alternating 1-hand Swings – 10 IC
• Teabag Squats – 25 OYO
• Alternating 1-hand Swings – 10 IC
• Teabag Squats – 25 OYO
• Alternating 1-hand Swings – 10 IC
• SLRDL (Single Leg Romanian DeadLift) – 10 R + 10 L
• Alternating 1-hand Swings – 10 IC
• SLRDL – 10 R + 10 L
• Waiter Carry – across parking lot, switch hands and return
• Alternating 1-hand Swings – 10 IC
• Goblet Squat – 10
• Alternating 1-hand Swings – 10 IC
• Goblet Squat – 10
• Cleans – R – 5 IC
• Press/Jerk – R – 10
• Cleans – L – 5 IC
• Press/Jerk – L – 10
• Alternating 1-hand Swings – 10 IC
• Decline Merkins (feet on bell) – 20
• Alternating 1-hand Swings – 10 IC
• Decline Merkins – 20
• Suitcase Carry – across parking lot, switch sides and return

Metal Mary:

• Meat Cleaver (leg raises with KB) – 10 OYO
• Swiper (windshield wipers with KB) – 10 OYO each side
• American Hammer (russian twist with KB) – 10 IC
• Pullovers – 10 OYO
• Dolly with Press – 5 (?) IC (Q and his memory beginning to fade, along with his strength)

Pax Choice:  (10 or 11 exercises chosen by pax as we went around the circle)

• Upright row to squat to overhead press – 12 OYO (8 if KB is 50+ lbs)
• Lawnmower rows
• Press
• Snatch
• Behind the Head Tricep Extensions
• (5 or 6 more that have faded from memory – sound off in the comments)

Freakin’ Done!

COT

Announcements:

• YHC has Q again tomorrow at Mint Hill Metal.
• Fletch on Q at Day Zero.

Metalic Moleskine:

YHC’s only hope is that the workout sucked as much for you and you’re as sore today as him.  The challenge today was to encourage the pax to push a heavier bell, keeping the reps more moderate.  For YHC, at least, it was a little too much – either too much bell or too many reps or not enough standing around (rest).  I thought I went up one bell size (24-to-28kg) for most of the workout, but upon reflection, the last time I ran a workout like this it was with a 20kg.  That’s too big a jump and explains why, with 15 minutes to go, YHC was smoked!  Hopefully your bell choice was better.

The pax choice was an unplanned audible, as we blew through the weinke 10 minutes faster than expected, but it did give each pax the opportunity to fill in with any areas/exercises they wanted to hit harder.

Given YHC’s afore mentioned smokage, not much of the mumblechatter is recalled, other than:

• Bulldog is adamant he knows how to “dunk a teabag” [squat]
• Arena liked today’s music selection better than the commercials we were begging for last week
• Someone really stinkbombed us just as COP began.  Way to tighten the core!
• Sound off with any other memorables below.

Thanks for the honor, gents.

Aye.