Sprints > Snatches > TGUs?

Sprints > Snatches > TGUs?

9 Meatheads, including a very late arriving FNG, Goose (Daniel), and a bunch of #Respects, gathered for doubles, sprints (<> #0.0), and snatches.  With this group of veterans, an informal disclaimer was given (too bad the 18 y.o. FNG missed that), and we were off in search of gainz.

The Thang

COP (aka warmup):

• 15 swings
• 10 merkins
• 5 goblets
• Repeato 5x

Neupert Doubles:

• 3 double clean & press
• Repeato 5x with 60 seconds rest between

Dan John’s Squats & Sprints:

• 8 goblet squats (using 10 RM bell), then immediately
• 50-ish meter sprint (not mosey, not jog, sprint)
• Recover back to your bell
• Repeato 3x, beginning every 2 minutes
• (about 30 seconds of work, about 30 seconds walk back, about 1 min of rest)

Pat Flynn’s Crazy Eights:

• 8 strict double presses (using 10RM bell)
• 8 push presses
• 8 merkins
• Repeato 3x with 2 minutes rest

(insert FNG Goose about halfway through, due to a F3 website calendar error that still listed Meathead beginning at 0600 instead of 0530  #cobains)

#Crowdpleasing Finisher:

• EMOM (Every Minute on the Minute)
• 10 snatches (start with Left and alternate L/R each round)
• Hollow body hold until 10 seconds before top of minute, then hop to your feet for the next round
• Repeato for 12 minutes

Finito

COT

Moleskine (which is useful to cover the blisters/torn skin on your hands from too much snatching):

This was a bit of a negotiated substi-Q, as YHC was supposed to have the prior Olympus but then went out of town so swapped a Meathead Q for the Olympus Q.  As such, YHC strived to pack in 60 minutes of goodness into just 45 minutes so that the pax were not shorted.  #YW

Considerable mumblechatter during and after the sprints (and after the workout on Slack) as to whether or not the sprints constituted a violation of the #0.0 rule of Meathead.  As cofounder of Meathead and cosponsor of said commandment, YHC opined that this was not a violation in that sprints are a strength exercise, which is the foundation of Meathead, and not “cardio running” or metcon, which was the target of #0.0.  And, and, and, Dan John likes the combination of squats followed immediately by a sprint (or prowler or hill sprint, etc) for building power and strength, and he hates cardio running so it must be ok.

The crazy eights were something YHC named from a Pat Flynn podcast that I can no longer find.  Regardless, by the 3^rd round, many were having trouble with reaching 8 on any of the exercises, which was about right.  My shoulders felt it the next day; how about yours?

The snatch & hollow body combo was a product of the aforementioned packing of too much goodness into too little time.  So, you take the planned 10 minutes of 10 snatches EMOM and combine it with the hollow body holds intended to pair with swings.  Walla!  #crowdpleasing  Oh, and increase the time to 12 minutes, since we don’t have to save time for Mary.

Thanks for coming out and pushing one another.  #ISI

Aye.

High Tide