TGUs and Protein Shakes

  • When:08/04/16
  • QIC: High Tide
  • The PAX: Brown, Bulldog, Vida, Tae Bo, Soul Glow, Young Love, Witch Doctor, High Tide (Q)


TGUs and Protein Shakes

8 meatheads posted for the 2-year anniversary of Area 51’s premier #0.0 strength workout.  The celebration was a slower paced style of #brogym, with a focus on heavy weights and low reps.  Everyone left with #gainz and protein shakes.

The Thang

COP

  • SSH – 20 IC

Station Work

  • Partner Up by bell size (feel free to use any of the bell inventory throughout the workout)
  • Each pair rotates through the stations, performing the exercises & reps listed on the chart
  • Goal is to go heavy.  Select a weight that works for you within the recommended reps range.  If you can do more reps than listed, then increase your weight.  If you cannot complete those reps, go down in weight.
  • Do not fail a rep – stop one rep short of failure.  Go by feel and don’t focus on the rep count.
  • Station 2 is the timer.  Partners will continue flapjacking at their current station until the timer station is complete, and then all partner groups will rotate.
  1. Heavy one-handed swings – 10/side
  2. Turkish Getups – 1/side  (or 20 burpees – reps selected for time value, not punishment)
  3. Snatches – 1 to 5/side
  4. Double Cleans – 1 to 5/side
  5. Double Seesaw Presses- 1 to 5/side
  6. Double Front Squats – 1 to 5/side
  7. Lawnmower Rows – up to 10/side
  8. Pistol Squats – 1 to 3/side  (squat to chair or with partner-assist as modification)
  9. Merkins – 1 to 5/side  (increase difficulty by extending one arm to side or with one-arm merkins)
  10. Single Leg Romanian Deadlifts – 1 to 5/side

Done

COT

Announcements:

Meathead Q Schedule – several openings over the next few weeks (8/11 & 8/18) and months ahead.  Please signup.  Signup link here.

Area 51/SOB Pool Party – August 20, Candlewyck Pool & Clubhouse – swimming, sand volleyball, cornhole, basketball, kids playground, mini soccer pitch, & more – pork barbecue – $10 per family.  Preblast and signup here.

Naked Buffskine:

With more work stations setup than there were pax, we really had an opportunity to go at our own pace and concentrate on the areas we most wanted.  The hope was that the established but less rigid structure would allow us to explore heavier weights, more challenging variations of the bodyweight moves, and focus on good form and range of motion more so than we are typically able when we’re focused on banging out high reps and keeping up with a barrage of Q instructions.  It seemed, once everyone settled into their own rhythm, to work out pretty well, and the change of pace was nice.

Station 2 was the #crowdpleaser.  Many pax skipped it entirely or made up their own exercise – merkins or LBCs, etc.  YHC still does not understand what it is that some pax dislike about the TGU.  Is it the slow pace?  The difficulty?  The low reps?  (this is not a rhetorical line of questions – feedback is welcomed)  Anyway, for those that did the TGUs, you got in some good movement, esp for the shoulder girdle area, core stabilization, & overhead lunge.  And, hopefully the mat enhanced your getup experience.  #christmasvacation

The partnering and slower pace did seem to have the added benefit of increased 2nd F, which is harder to do when you’re preoccupied with counting reps or suffering under a higher pace.

Hops – we did bring out a shovel flag for the 2nd anniversary!  (It is now in Brown’s hands, who will likely do a much better job of consistently planting it…)

Thanks, Brown, for the party favors, in the form of cookies & cream #brotein shake mix.

And, thanks to all of you today and the pax who’ve posted over the past two years for your support and participation!  Here is to more!  #moreisbetter #TWSS

Aye!

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