No time for Recovery

No time for Recovery

12 of South Charlotte’s iron slingers descended upon the friendly confines of Elizabeth Lane Elementary for their weekly helping of MeatHead. Lots of bells and a few new faces in the crowd for today’s beat down. With FooFighter Pandora Radio playing from the glow in the dark speaker I borrowed from my 2.0 – we got started when the clock struck 5:30. Quick disclaimer and away we went.
Warm Up:
SSHx20 – 20 two handed swings OYO
IW x20 – 10 Cleans Each Arm
Stagger Merkin Rt on Bell x10 – 10 Snatches Each Arm
Stagger Merkin Lft on Bell x10 – 10 Shoulder presses Each Arm

The main Event: 50/20Rule (merkins or LBC were the recovery)
Goblet Squat x50/20 merkins
2 handed Swing x50 / 20 merkins
Deadlift x50/20 merkins
1 handed alternating Swings x 50 total /20 merkins
Teabag Squat x50/20 merkins
Extra Round of Merkins for those finishing Early

Cleans x 50 total /20LBC
Snatch x 50 total /20LBC
One Arm Shoulder Press x 50 total / 20LBC
Extra round of LBC’s for those finishing Early

Partner UP Like Bells – Head to Pull UP BARS (sorry about the mud)
P1 – 10 Pull Ups 10 Knees to Elbows – P2 Double Swing X 2 Rounds
P1 – 10 Chin Ups 10 Knees to Elbows – P2 Double High Pull X 1

30 Swings rounded us out at exactly 6:15.
Announcements:
F3 Golf – sign up (MeatHead is sponsoring a hole and can use some assistance – see Brown or HighTide for details)
Donations for Zip – see email for link and details
Ray Charles took us out with a reminder of what’s most important.

Moleskin:
Great group out there this morning with nearly perfect weather. If you want to get stronger – come to meathead or any of the other gear workouts w/in Area51, they flat out work. The goal of today’s workout was to create constant movement with little to no rest. This should provide great training for the Kettlebell Pentathalon which will likely resurface in a few weeks. Anyone who has completed the pentathalon in recent weeks knows you need to increase strength and endurance in order to see significant gains over your first round numbers. We front loaded the leg work which was very evident by the time we were launching into snatches and single arm presses. I heard a few folks remark that they didn’t have a lot of leg drive left by this point in the workout. Not a ton of chatter from my vantage point outside of a lot of heavy breathing. Everyone was getting after it this morning and as always it was a pleasure to lead at Meathead. If you’re not sore yet – you will be by tomorrow (the deadlifts will make sure of that).