Gear comes to Meathead



Gear comes to Meathead

7 Men decided to get Stronger and posted at Meathead this am in the gloom.

Disclaimer given – short one – no FNGs or Site FNGs

Explanation provided of work to be done – and provided demonstrations on some of the equipment / exercises.  Pax had no questions so we were good to go.

 

COP

SSH x 15 in cadence

Low Slow Squat x 15 in cadence

Pry squat to work on loosening up hips and legs

Arm circles in cadence x 10 forward and 10 backward.

 

The Thang

The focus of the day was on quality not quantity and the recommendation was made to the pax to try a heavier bell then they normally would on the exercise. The focus was on doing fewer reps but using good form and moving heavy weigh.

The stations were as follows:

  1. Heavy Swings – one hand or two handed – sets of 5 – Pax choice – options were 28, 32 and 36 kg KBs
  2. Heavy Goblet Squats – sets of 3 – 5
  3. Heavy Cleans – 1-3 reps per side
  4. Steel Club cleans – 25 lbs – these are humbling and take a bit to learn but work the forearms and grip like crazy
  5. Steel club squat presses
  6. Sand Bag shoulders (75, 80 or 100 lbs) rotate one per shoulder
  7. Weighted Tire Drag and Carry 25 yards up and 25 yards back
    1. Round 1 – drag tire with 35lb weight on tire while doing farmer carry with 2 – 45lb KBs –
    2. Round 2 – drag tire with 35lb weight and 25 lb slam ball on tire while doing farmers carry with 2 – 45lb KBs
    3. Round 3 – drag tire with 35lb weight, 25lb slam ball on tire and shoulder carry 80lb sand bag.

Station 7 acted as timer – so once Pax on the tire was finished with their turn, all pax switched stations rotating to the right.

We were able to get in 3 rounds and YHC hopes it was a good bit of work for everyone.

Finisher with a few rounds of marry

10 x flutter with KB press – in cadence

10 x dollies whiling holding KB above chest

5 bulldogs on your own ( tap KB on ground above your head then sit up and press above your head = 1 rep)

16 dying cockroaches

Finished

 

NMM

Voodoo has been asking YHC to Q Meathead for a while but the schedule just hasn’t worked out so was glad when he called and asked if I would Q July 5th.  Also, hoped that the idea of the early morning on the 5th would help YHC slow it down a bit on the 4th and get to bed early – success of this was maybe 30%.

YHC decided to bring some toys for the home pain-cave to share with the group – the clubs and tire sled were nice additions along with the sandbags.  YHC thinks everyone had a great workout today – and there were no slouches – everyone was pushing it and everyone also got the hang of the steel clubs.  They will be back some time.  YHC doesn’t think he saw a KB lighter than a 24KG used – solid work for pushing it today guys.

Thanks Voodoo for the chance to lead and thanks men for allowing YHC to lead and try something new this am and being good sports about it.  YHC thought it was a great workout – hope everyone thought it was up to Meathead standards.

Thanks again for the honor to lead.

 

Champagne out.

 

Announcements:

Gear coming to Accent and Death Valley this next week – HT on Q

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Voodoo
5 years ago

Thanks for Qing and bringing out all the fun toys, Champagne. It was great to have you out at Meathead – I’m glad we were finally able to get it scheduled. We should definitely do it again when it’s not a holiday week so more of the regulars can share in the “fun.”

Agreed that the pax worked hard this morning. Everyone embraced the challenge of the bigger bells and pushed themselves outside of their comfort zones. The steel clubs, sandbags, and tire drags were a great change of pace from the usual KB-only workouts we have. More gear is always welcome at Meathead.

MAD
MAD
5 years ago

Strong Q today Champagne. And T-Claps to the pax for pushing themselves today. YHC was probably going to post today (I think my first Meathead in about 6 months (due to elbow/back issues), after previously being a regular), but the tweet yesterday promising toys sealed the deal. I was not disappointed. I was discouraged by being whipped by the sand bags – but hey, there’s a lot of opportunity to improve. The steel clubs were a welcome addition and required multiple muscle groups to handle and the heavy sled was as hard as it looked, but gave me some confidence. And the heavier bells are (almost) always the right choice.

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