Let there be Rock…

Let there be Rock…

10 pax wisely chose the meathead option this morning, ignoring calls for more running (except YHC who, contrary to form, arrived so early he got in a few laps before the workout).  With AC/DC blaring, here’s what we did to get stronger than you:

The Thang

COP

• Alternating 1-hand Swings – 5 in cadence (10 total), switching hands on pax count
• Imperial Walker
• Alternating 1-hand Swings – 10 IC (20 total)
• Prying Squat
• Alternating 1-hand Swings – 15 IC (30 total)
• Side Straddle Hop
• Alternating 1-hand Swings – 10 IC (20 total)
• Hard-style Planks with Merkins
• Alternating 1-hand Swings – 10 IC (20 total)

Doubles

Partner up, like size bell, choose wisely for volume

• 5 double front squats
• 1 seesaw press (press L then R)
• Flapjack
• Rinse & repeat forever (10-15 sets)

Singles

• Snatch ladder 1 to 5, with 1 swing between each rung
  • All the way up on the Left, then on the Right
• Heavy suitcase carry to far sidewalk and back
• Snatch ladder 5 to 1, with 1 swing between each rung
  • First on the Left, then on the Right

Extra Credit

• LBCs with bell on chest
• Alternating 1-hand Swings – 5 IC (10 total)
• Alternating 1-hand Swings – 10 IC (20 total)
• Alternating 1-hand Swings – 15 IC (30 total)
• Alternating 1-hand Swings – 10 IC (20 total)
• Alternating 1-hand Swings – 10 IC (20 total)

Done

COT

Announcements

1. Meathead Q is open next week, 9/8.  Let High Tide or Brown know if you’re able to lead it.
2. Labor Day Convergence – 9/5, 0700 – Stonecrest AO
3. Area 51 5th Anniversary Convergence – 9/14, 0515 – Calvary Church AO
4. Gumby, the new flexibility workout, launches 9/28, 0530, in the Scout Hut at Matthews United Methodist Church.  Bring a yoga mat or beach towel.   (Final dry run before launch, next week 9/7.  All are welcome.)

Naked Skin Gets Ripped Off Your Hands:

Great group assembled this morning, as YHC finished his hot laps on the track (got there too early and had nothing else to do).  Last week’s FNG, Lulu, returned for another dose.  Site FNG, Costanza, came out after several posts at Olympus and other A51 sites.  Welcome, guys!  Glad to have you among us.

YHC disclosed early on to the group of his soreness, achiness, and general lethargy, and reminded the pax to modify up or down in intensity as desired.  YHC would be modifying down, because of the above but also because of the squat volume planned, but you are encouraged to do what best meets your needs/goals.

The alternating swings in cadence, mixed along with standard A51 COT fare of IW, SSH, etc., seemed to go pretty well, so that’ll likely make a reappearance.  It was an “easy” way to warm-up and get 100 swings under our belt while keeping the pax together.

The double front squat + seesaw press was planned for 15 rounds.  YHC’s sore hammies & glutes were screaming, so while I wasn’t counting, it was audibled out at about 10-12 rounds, I’d guess, although your mileage may vary.  That seemed to be a pretty good pairing of exercises, but I may have to play with the 5:1 ratio, as the presses didn’t seem to be quite right.  5:3 or 3:1 might be better next time.

The snatch ladder was tough for all, it seemed.  It looks so simple on paper – each ladder is “only” 15 snatches & 5 swings, with a momentary rest before doing it on the other side – but it seemed much harder.  Perhaps it was because it was later in the workout.  Regardless, we got our met-con in for today.

Extra credit work was an audible as we were ahead of schedule, likely due to cutting short the squats, although that doesn’t quite fully explain it.  Probably because of Awesome!  Regardless, we got another 100 swings and some loaded carries in, so that’s a bonus.  Good thing the weinke always carries a few audibles, just in case of such an emergency.

Lots of small group 2nd F today during the partner work.  That’s one of the best parts of doubles work, IMO.  Thanks, Blazing Saddles, for partnering up with YHC.  (BTW, I watched the video, but I didn’t see anything of note.  Bagpipes were cool, though.  What’d I miss?)

Playlist – AC/DC, inspired by YHC’s concert attendance over the weekend.

Thanks for the take out, Freedom.  Let’s all remember Destiny; he needs our prayers.

Thanks for the opportunity to lead, gentlemen.  It’s always an honor.

Aye.