The Flying Bell Circus

  • When:06/30/16
  • QIC: Voodoo
  • The PAX: High Tide, Retread, Freedom, Bulldog, Fletch, Witch Doctor, Spackler (LIFO) and Voodoo (QIC)


The Flying Bell Circus

8 pax met up on the last day of June for a lot of swings, with some other exercises worked in for variety.

Veteran crew, so a minimal disclaimer was applied.

Circle up for COP:

  • SSH IC x 20 IC
  • Prying squats x 3
  • Merkins IC x 10 IC
  • Good Mornings x 15 IC

Swing set warm up:

  • 20 swings per minute for 10 minutes

Single KB work:

  • 2H Swing x 15
  • Clean & Press x 5+5
  • 1H Swing x 5+5
  • Clean & Squat x 5+5
  • 1H Swing x 10+10 or 20 alternating
  • Snatch x 5+5
  • 1H Swing x 5+5

Repeato

Partner up for double KB work:

  • Clean & Press x 3
  • Clean & Squat x 3
  • Clean & Press x 3
  • Double swing x 3
  • Clean & Press x 3
  • Single KB Snatch x 5+5
  • Clean & Press x 3
  • Double high pulls x 3
  • Clean & Press x 3

Repeato

Thanks to Freedom for the takeout.

 

Moleskine:

  • Apologies for the delay in getting this backblast posted. YHC was busy at work before the holiday and had trouble getting online from the road.
  • YHC is not the most original Q and was busy at work this past week, so this workout was an amalgamation of three different workouts found in an article on StrongFirst. These workouts are meant to prepare you for the StrongFirst Level 1 KB certification by being performed once a week for a few weeks. I thought they worked well by giving a good variety of exercises along with some single and double bell work.
  • The name of the workout comes from the fact that YHC lost a KB (sorry, Witch Doctor) on the second set of double high pulls, sending it flying into the middle of the circle. Thankfully, there was nothing breakable or living in the middle of the circle.
  • Spackler joined us for the first 30 minutes of the workout before leaving for a mommy/daughter photo shoot at his house. Being neither a mommy nor a daughter, he must have been doing makeup or something.

Announcements:

  • Pool party 8/20 at Candlewyck. Bring the M and 2.0s. Get signed up via the links on the website/Twitter/weekly newlsetter.
  • F3 Golf on 7/29 at Old Sycamore supporting F3 Expansion. The sign up period is shorter this period, so get on it.

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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High Tide
7 years ago

Good lead, Voodoo. Solid stuff there. And, I’d swear there was another vein-popping set of double clean & squats in there somewhere…

Observation: Amalgamation is a big word for us meatheads…

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