KB Triathlon and Doubles

KB Triathlon and Doubles

It was a clear cool morning in the ELE Parking Lot, home of Meathead. A good mix of veterans in the Pax to help some of the folks that were newer to KB training. Focus this morning would be on well rounded strength training with relatively low reps while transitioning between a wide variety of exercises. There was an FNG among the pax this morning, so a thorough disclaimer was given along with several demo’s throughout to emphasize proper form. The music selection from Pandora’s Workout Radio was spotty at best, thankfully my phone died w/15 minutes to go and Horsehead helped out with the back up tunes.

Here’s what we did this morning:

SSH x 20 IC
10 Two Handed Swings
IW x20 IC
20 two handed Swings
Merkin on Bell x 10 IC
30 Two handed Swings
Triathalon (3 Excercises together x 3 rounds)
Round 1
10 Clean Each Arm
10 Rack Squats Each Arm
10 Lawn Mowers Each Arm

LBC’s when done

Round 2
10 Snatches Each Arm
10 Romanian DeadLifts Each leg
10 Shoulder Presses Each Arm

Flutter when done

Round 3
20 Two Handed Overhead Press
20 Good Mornings
20 Upright Rows

Dolly when done

Partner UP for some doubles:
5 x 5 (5 Reps – 5 Rounds)
Double Swings
Double Cleans

50 Swings
10 Snatches Each Arm – Done

Announcements:
Muscledriver Going out of business Sale – go get a shiny new KB bro.
Take out prayer courtesy of Bulldog -thanks brother

Moleskin: Great day to be swinging bells with likeminded men this morning. Hopefully everyone enjoyed it as much as I did. Don’t usually get FNG’s at meathead, and you certainly don’t get FNG’s that Run In to Meathead, but that is exactly what our 18 Year old FNG Footsteps (Scotti M) did this morning. A highschool senior and Football Player, he held his own out there with the Kettlebells. Showed pretty good form for his first time using kb’s.
The order of the day was to throw as many exercises at the pax in an attempt to hit most major muscle groups. Not sore yet, but it won’t be long.
I’ll admit, there wasn’t much effort put into the music selection this morning and my phone was about 30 percent charged upon arrival. Work out radio on Pandora let me down today, it was bouncing from pop hits, to hip hop to obscure rock. The Pax didn’t seem to mind the music or lack there of, they put in the work and powered through. Hightide brought an assortment of KB’s as did Witchdoctor, even sporting a new discounted purchase from Muscledriver. Bulldog and Horsehead were making it look easy on their side of the circle. Blazing Saddles, Destiny and MAD continue to post at KB sites and crushing it. Turkey leg may be nursing the runners knee, but no doubt the KB will help him during the Palmetto race coming up later this month.
Thank you HT and Brown for the opportunity to lead. Really enjoy q’ing at Meathead.