11 pax showed up at Elizabeth Lane Elementary for some heavy metal. The pre-tweet mentioned singles and doubles and that’s what was served.
Warm-up:
- SSH x 15 IC
- 2H swings x 10 IC
- IW x 10 IC
- 1H swings (left) x 20 OYO
- Prying squat x 3
- 2H swings (right) x 20 OYO
The Thang:
Grab a (1-handed) pressing bell and move to the playground.
- 5 pull-ups
- 10 clean & press (5 per side)
- 15 squats
Repeato for 5 rounds (in hindsight, this was excessive and it should have been 3 rounds)
Move back to the launch point (past the ladies headed out for a walk)
Single pyramid:
- 1H swings
- Snatches
- Cleans
- Presses
Complete 2 per side, then 4, 6, 8, 6, 4, 2 – called early on the descent due to exhaustion/time constraints
Partner up by bell size for doubles pyramid:
Complete 2, 4, 6, 4, 2 of each exercise – can’t recall if we finished this or not
COT – Thanks to Header for the take-out
Announcements:
- F3 Area 51 Memorial Day Convergence Saturday at RockZero – 3 Qs at 0700. Silent pre-run at 0630. Bring your shovelflag and come on out to pay your respect to our veterans!
- F3 Metro Memorial Day convergence on Monday at Symphony Park in SouthPark – keep an eye on Twitter for details
Moleskine:
- A veteran crew at Meathead this morning. Everyone seemed to be working hard and the mumblechatter wasn’t too hard on the Q. TR did seem to have an issue with the warm up music, likening it to Teen Bop. Hard to argue on Thunder by Imagine Dragons – my kids do like it. However, we moved from there into the usual staples: Rage Against the Machine, Foo Fighters, AC/DC, Linkin Park, etc.
- It was good to have Cottonmouth join us – thanks for partnering with me on the doubles. Wild Turkey also made a pilgrimage up to see us after logging 10(!) miles yesterday on the mean streets of south Charlotte.
- TR emerged from the bushes directly behind YHC after the warm-up had started, bringing back some painful memories. He’s lucky I was busy giving instructions or my ninja reflexes might have kicked in and it might have ended badly. For who, we’ll never know. Okay, probably me.
- This workout wasn’t particularly original and didn’t consist of too many exercises, but the idea was to keep the reps low and push the pax to use heavier weight. Doubles are intended to show the pax that they can work with weight than they think (especially with lower reps) and to give them a chance to use more weight without buying additional bells. The reps add up though and the grip wears down. Strong work by all in pushing through it.
- Speaking of bigger bells, someone needs to buy Bundle a 35 and a 45 for his next birthday!
- Please sound off in the comments with any feedback, comments, etc.
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