Upper Body This Time

Upper Body This Time

8 men came this morning to get stronger. Here’s what we did:

Warmup – SSH, 30 KB Swings, IW, 20 KB Deadlifts, Merkins, Peter-Parker, 20 Alternating KB Row w/ Jumpover the bell to switch sides each time.

The Thang:

Partner-up with like size bell
3 sets, flap-jack after each
P1: 8 Double KB Row
P2: Merkins until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Highpull
P2: Diamond merkins until partner finishes
3 sets, flap-jack after each
P1: 4 Single KB Lunge w/ Press, each side
P2: Wide-arm merkins until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Shoulder Press
P2: Carolina Dry Docks until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Shoulder Shrugs
P2: Rest until Partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Curls, or Single KB Crush Curls
P2: Merkins until partner finishes
3 sets, flap-jack after each
P1: KB Pushups w/ Row, 4 each side alternating
P2: Merkins until partner finishes
1 set, flap-jack after each
P1: Farmer KB walk
P2: Staggered arm merkins until partner finishes

Not sure I’d call this Mary…
20 KB Skull Crushers
20 KB Russian Twists
20 Flutter w/ KB Press
8 Louganis w/ KB
Plank hold
1 arm side plank hold, each side
Finish with 20 Merkins OYO.

Name-o-rama
COP

The Naked Moleskin:
– Awesome group of men to build strength and character with this morning.
– I felt some PAX may have intentionally fartsacked after my last Meathead Q, “Leg Day” that left us all crippled for a week. #notgonnadothatagain
– After 2 days in a row of solid hair burner workouts (including 1 mile of hairburners w/ Stage Coach), I decided my legs needed a rest, so time to focus on upper body.
– Always fun to partner with Fletch as we have the same bells and who knows how many times we’ve traded ownership.
– Brown was responsibly modifying from the beginning to care for his tweeked back. Hopefully it’s feeling better.
– Blazing Saddles, Destiny and MAD have been consistent with posting to Meathead and getting stronger as a result!
– Horsehead and Hightide were crushing it.
– I’m grateful for the honor to lead and be among such fine men.