The Doubles Finisher…Doubled

The Doubles Finisher…Doubled

Caution, reading this may induce traumatic flashbacks of this mornings brutality.

13 Brave men fought the fartsack and entered the Thunderdome, but none left without being pummeled by the The Finisher.

The Thang:

The Warm-up:

Swings x 20 OYO
Around the World x 5 each way
Halos x 5 each way
Prying Squat

Enough of that, let’s get to it!

The Main Event:

Partner up with like sized bells for doubles. Each Partner will perform 5 exercises; some new, some old, all equally disturbing and painful. Each partner must complete 3 rounds of each exercise. Let the madness ensue!

• Exercise 1 – Double Half Snatch, 3 rounds x 60 seconds AMRAP
• Exercise 2 – Double Clean & Jerk, 3 rounds x 60 seconds AMRAP
• Exercise 3 – Double High Pull, 3 rounds x 60 seconds AMRAP
• Exercise 4 – Alternating Dead Clean, 3 rounds x 60 seconds AMRAP
• Exercise 5 – Double Swings, 3 rounds x 60 seconds AMRAP

Done!  But wait, there is more time left!

Partner up to complete 100 Double Bench Press, Decline Style (you can thank Bananas for this brainchild)

Still a minute left, perform single swings until time is up!

Moleskine:

Wow! That was a smoker!  I found this little gem while perusing the normal channels of KB education.  The workout, titled “Doubles Finisher”, originally had only 30 second AMRAPs but being the over achievers we are I doubled it.  I admit a minute might have been a bit long, however you men fought through every second and showed why you’re some of the toughest/strongest men we have!  I really enjoyed implementing some of the new exercises to get some variety into the workout.  The half snatch is a great way to slow down the movement and really concentrate more on the ballistic movement of the hips in the upward swing as oppose to relying on downward momentum…which I know none of us do!  Also, those alternating dead cleans were forearm destroyers by the third round!

Great group of guys today.  It took a moment to get everyone quieted down and started but once we did it was all business.  TR made his usual comments and questioned the form of my perfect KB Clean & Jerk.  It’s all about the “GAINS” TR!  Rock Thrill made his debut to Meathead, great to have you out brother.  Most everyone was too gassed today to make much mumble chatter, it honestly sounded like a symphony of grunts at one point.  I was truly impressed by how much everyone pushed themselves today, great work guys and thank you for the honor to lead!

Thank you TR for the strong takeout and prayers for our fellow PAX.

Announcements:

• Starting immediately, if you ever travel offsite away from vehicles ensure there are phones among the PAX.
• Seriously men, if you don’t have one get yourself a Road ID.  This provides your fellow PAX and/or Emergency Responders much needed info in the event you were to ever get hurt.  www.roadid.com (sale going on right now)