A bunch of alternating swings in cadence (and other fun stuff)

A bunch of alternating swings in cadence (and other fun stuff)

Despite the warnings, 10 pax posted to burn off some New Year’s Eve calories, 0.0 style, with lots of swings and other things.

The Thang:

COP:

• 20 2-handed swings OYO
• IW
• Prying Squats
• Halos

In Cadence:

• 2-handed Start/Stop Swings – 10 IC
  • 2-handed Swings – 10 IC
• 1-handed Swings – 10 IC (switch hands on count, not cadence – 1, 2, 3, switch…)
  • 1-handed Racked Squat – L – 10 OYO
• 1-handed Swings – 10 IC
  • 1-handed Racked Squat – R – 10 OYO
• 1-handed Swings – 10 IC
  • Cleans – L – 10 OYO
• 1-handed Swings – 10 IC
  • Cleans – R – 10 OYO
• 1-handed Swings – 10 IC
  • Teabag Squats – 20 OYO
• 1-handed Swings – 10 IC
  • Teabag Squats – 20 OYO
• Cleans – L – 5 IC
  • Press – L – 10 OYO
• Cleans – R – 5 IC
  • Press – R – 10 OYO
• 1-handed Swings – 10 IC
  • Single Leg Romanian Deadlift – L – 10 OYO
• 1-handed Swings – 10 IC
  • Single Leg Romanian Deadlift – R – 10 OYO
• Cleans – L – 5 IC
  • Snatch – L – 10 OYO
• Cleans – R – 5 IC
  • Snatch – R – 10 OYO
• Intermission:  Farmer Carry to 3rd median & back
• Rinse & Repeat All (except initial 2-handed swings & Farmer Carry)

Done – haha – We’re sooo done!

COT

Announcements:

Joe Davis Run – Jan 9th – sign up!  (to run or volunteer)

Naked Moleskine:

YHC has been hung up on low reps (5-7) lately, so he decided to mix things up this week with higher reps and lower weights to really rev up the cardio and burn some calories in advance of the holiday festivities (i.e. sitting on the couch watching AL football and other bowl games).  With the weinke set, a dry run was ran on Tuesday.  It did not go well.  After feeling like crap for 6-8 hours afterward, some modification was in order.  (1) Originally, there were two set of everything (ex. swings, squat L, swings, squat R, repeat).  Today, that was changed to running through the entire weinke once and then repeating.  That seemed to help with recovery and timing, as Tuesday’s run-through took 50 minutes, while today we finished in 45.  (2) On Tuesday, limited bell selection resulted in a mere 17% reduction in weight from the low rep size, which was heavier than desired.  Today, a 25% reduction in bell size was spot on.  It still sucked, but there was no all-day feeling like crap, which was nice.  Hope your bell choice was equally satisfactory.

Some days you meet expectations, and some days you don’t.  Before we began, Bulldog’s request of, “please tell me we’re not going to the playground for pullups” was cheerfully fulfilled.  No mud on your new sneaks today.  Our lats will have to be trained another time.  And, while no pleas were heard, no TGU’s were given either.  You’re OYO for those as well.

Welcome to our converging pax from RebelYell, Strawberry & Margo.  Glad to have you out today and hope to see you again in the future.

Thanks to all for coming out to Meathead today and throughout 2015.  You’re what makes this 0.0 Kettlebell thing a success, providing Area51 with another option each week to share iron with iron with iron.

Aye.