Superset Ladders > Turkish Getups?

Superset Ladders > Turkish Getups?

15 meatheads came out to see whether YHC could keep them sweating for 45 minutes without resorting to his signature Turkish Getups (perennial crowdpleasers).  Despite the call for TGUs, sarcastic or otherwise, none were given, but work was.  For the uninitiated, here’s what that looks like:

The Thang:

COP

• SSH – 20 IC   (yes, SSH)
• IW – 20 IC   (yes, IW)
• Prying Squats – 3   (yes, err…)
• 1-hand Swings – 10 IC Right, 10 IC Left   (yes, IC)
• Slow Good Mornings – YHC forgot to call them (even though they were written on the #Weinke), but wanted you to see them, just the same. #partialcredit

Grab a bell you can press 5-6 times with good form (no push presses) and mosey to the playground.

Superset Ladder 1:  Clean & Press / Pullups

• 1 Clean & Press (C&P) Right, 1 C&P Left, 1 Pullup
• 2 C&P Right, 2 C&P Left, 2 Pullups
• Continue Laddering up to 5
• Clean before each Press
• When set of 5s completed, swings while waiting for all pax to finish
• Rinse & Repeat for 4 rounds total

Grab your bell and mosey back to the parking lot

Superset Ladder 2:  Deadlifts / Merkins

• Partner up with 2 heavy bells
• P1:  2 Double Deadlifts  (yes, with both bells)
• P2:  2 Merkins  (no bells required)
  • Flapjack
• P1: 4 Deadlifts
• P2:  4 Merkins
  • Flapjack
• Continue Laddering to 10, increasing by 2s
• When set of 10s completed, swings while waiting for all pax to finish.
• Rinse & Repeat for 3 rounds total

2 minutes remaining. 1-handed swings to run out the clock.

Done

COT

Announcements:

Calvary Church Pantry Food Drive:  bring canned roast beef, canned salmon, canned ham (5-13 oz) to the next Meathead workout, June 11.  (Thanks, TR, for the fitting recommendation.)  See link for more details.

Naked Moleskin:

Great work out there today by all.  Lot of good mumblechatter and 2nd F, while moving iron at the same time.

Smart choices were made by the pax today, whether in selection of appropriate KB size or modifying the exercise as needed (see: good mornings instead of deadlifts – TR & Brown and 1-handed pushups by Chanel).

Props to Champagne (who wasn’t here), who provided the superset inspiration at Foxhole, where we paired C&P with Merkins.  Simple, yet effective.  Today, YHC saw fit to substitute pullups for the merkins, pairing the merkins with deadlifts instead.  For the Deadlifts, what we lacked in weight, I hope we made up for with volume.

For the Merkinators among us, 90 merkins were tallied.  Wanted more?  Sorry, this is Meathead.  Also tallied 90 double deadlifts, 60 clean & presses per side, 60 pullups, and a bunch of swings, mostly one-handed.

YHC wasn’t feeling 100% today, even lining up Brown last night as backup, so I didn’t capture a lot of backblast worthy observations & mumblechatter.  Feel free to add your own.  But, I did post and make it through the workout, so that’s something for today’s To Done list.  Hope yours is as fulfilling.

Always an honor.

Aye.

High Tide