Worthless the Rest of the Day

Worthless the Rest of the Day

9 pax posted for the promised (via pre-Tweet) strength-focused workout.  With YHC’s lack of kettlebells recently, he decided to share with the pax some ways to up the intensity of familiar exercises.  Plus, a few KB exercises ’cause, well duh, YHC is on Q.

The Thang

Disclosure

COP

• Parking lot lap
• Imperial Walker
• Merkins
• Side Straddle Hop
• Mountain Climber
• Prying Squats
• Farmer carry to playground with two kettlebells (KBs) each

Playground Swing Set

• 100 KB swings – 10 sets of 10 reps – go with a heavy bell, using impeccable form – mostly 2-handed, with a few 1-handed swings thrown in for good measure

Concession Air

• Extended Arm Merkins – 5 per side – one arm in regular position, one arm extended to the side, using primarily the arm in regular position and the extended arm only as much as needed
• Hollow Hold – 10 count hold OYO – supine on the ground, raising extended arms and legs off the ground
• Constant Tension Air Squats – 15 – like a regular squat but eliminate the almost imperceptible pauses at the top and bottom of each rep and maintain constant tension in the muscles
• Rinse & repeat 4 times total

Playground Redux

• 50 snatches – 10 sets of 5, going with a heavy bell, alternating sides each time

Concessions Coming Up

• Elevated Carolina Dry Docks – 5 reps – our familiar CDD, with feet elevated as high as possible (pax elevations ranged from knee-high to near shoulder height), back straight and near vertical
• Pistol Squats, to benches – 5 per side – one legged squats to bench, down and up, modifying as needed
• Old School Situps – 10 reps
• Rinse & repeat 2 times total (audibled down from 4 sets due to time)

Playground Exploration

• Challenge Pullups – AMRAP with max difficulty (for you) pullups – if you normally do supine rows, try an assisted pullup; if you normally do assisted pullups, try unassisted pullup; if you do standard pullups, try adding a weight (hanging a KB from your toes) – strive for 1 to 5 reps (if you can do more than 5, increase the difficulty)
• Bulgarian Split Squats, with KBs – 5 per side
• Rinse & repeat 2 times total (audibled down from 4 sets due to time)

Six Minutes Mary

• Freddie Mercury – 5 IC slow, then 5 IC faster
• Cumberland Co Viaduct – 10 IC per side
• Flutter (no KB press – Q fail) – 10 IC
• Russian Twist (again, no KB – so ashamed) – 10 IC
• Dolly – 10 IC
• Farmer Carry two bells back to the cars

Done

COT

Thanks, Fugitive, for taking us out.

Announcements:

1. Area 51 & SOB Pool Party – August 20 – sign up here
2. BRR – fill-ins needed
3. Ragnar Trail Run
4. Southern Discomfort
5. Area 51 & SOB Christmas Party
6. F3 Golf – 2017 – sign up

Moleskine:

The goal today was to lower the reps and pace, focus on good form, and up the intensity of some of our more common exercises.  Hopefully, you all had a chance to explore some options for strength work without resorting to weights, and when you did have a KB in your hand, you tried a heavier kettlebell, too.

A few audibles were made today due to time – cutting down from 4 sets to 2 on a couple of rounds and completely eliminating another set of 100 swings.  Let’s blame it on the heat/humidity as the reason our rest breaks were longer than planned.  Despite that, YHC was useless for much of the day thereafter.  Today, as this is dutifully scribed, there is a comfortable twinge of soreness in a few spots – the mark of any good strength workout.

Thanks for the opportunity to lead, and t-claps to each of you for really pushing it with the higher weights and more challenging variations of the exercises.

Aye.