Impromptu-Q

Impromptu-Q

6 pax posted for KB beatdown (2 even added a pre-run #masochist), but a scheduled Q was not among them.  No matter; we know how these cannonballs with handles work.  YHC volunteered to lead, and with no audible objections (groans don’t count), we were off.

The Thang

COP (aka warmup):

• 10 one-hand swings L + 10 R
• 15 Imperial Walkers – IC
• 10 one-hand swings L + 10 R
• 15 Merkins – IC
• 10 one-hand swings L + 10 R
• 10 Low Slow Squats – IC  (Q fail – shoulda been 15 but wasn’t thinking and inflected early)
• 10 one-hand swings L + 10 R
• 3 Prying Squats (#crowdpleaser)
• 10 one-hand swings L + 10 R

Drill:  20 two-hand swings using golf towel as “handles”  (ensures firing of hips and discourages lifting of arms – plus it works your grip #bonus)

KB Flow of major KB exercises (lacking only the TGU #tearswereshed):

• Flow = swing, snatch, clean, press, front squat
• With Flipper-esque complexity & confusion, YHC explained we’d be using a running clock to keep us moving.
  • If your bell is heavy, to you, do one set (full flow listed above) on Left, then Right, then rest the balance of the minute.  Repeato at the top of each minute.
  • If your bell is moderate (ie – after one set per side it seems like you’re resting too long (~35 seconds)), then do two sets per side, then rest the balance of the minute.  Repeato at the top of each minute.
  • If your bell is light, do three sets per side, etc.
  • (for YHC, one set L/R took about 24 seconds, two sets took 45 seconds, & three sets about 65 seconds)
• We went through about 5-6 rounds, then we did 6 sets with the pax rotating to their left each round using their neighbor’s bell, adjusting volume as needed depending on whether the bell was heavier or lighter to provide some waving of the load. (#KB201)

Playground Triple Nickel:

• 5 pullups
• 5 presses L/R
• 5 sets

Snatches:

• 10 snatches at the top of each minute (alternating sides each minute or 5/5 each minute)
• 5-6 rounds of this

Cook Drill:

Starting with weaker side – waiter carry until just before form degrades, then racked carry until just before form degrades, and then suitcase carry until grip is shot.  Flapjack sides and return the way you came – waiter, racked, suitcase.

Done.

COT

Announcements – signup for Dad’s Camp

Naked Moleskinne:

Heading DR for Spring Break, so this will be brief.  (#cobains)

Good work by all this morning.  Apologies for the excessive discussion of bell sizes – just wanted to ensure you were using an appropriate size to get something out of the exercise – once you understand the desired effect, your bell size selection is your choice.  #nojudgement

Orange Whip introduced us to the term “meat hands”, then promptly providing Exhibit A by ripping a callous off during the snatches.  Like a true meathead, he used a glove to contain the bloody tear and continued on with his work.

The dynamic duo of Purell and Rachel continued to show us they are more than speedy runners, with solid work & form.  Rachel was even rewarded with an extra set during the Triple Nickel for finishing early.

Alf & Fault Line launched their way-too-early BRR training season with a 3 mile pre-run, coming in sweating all over the place.  Thankfully, no bells were loosed from their sweaty meat hands.

High Tide made sure to use plenty of #hashtags (#Voodoowillbeproud) and encouraged everyone to take a turn on the heavier bells (such as Orange Whip on the 28 kg).

Thanks for playing along…aye.