Monthly Archive August 2016

Hard-style is…hard(er)

14 pax gathered, giddy I might say, with the promise of no BRR-training, #0.0, and left with more strength and better form.  We set our focus on quality reps, with no care for quantity (despite YHC’s tongue-tied condition) or cardio, of high tension, perfect form, and ending each set before our form degraded.  Properly disclaimed, with no FNG’s amongst our number, we commenced our work:

The Thang:

COP

• Side-straddle Hop – 20 in cadence
• Imperial Walker – 20 IC
• Low Slow Squat – 20 IC
• Prying Squat – 3 IC
• Hard-style Plank – began in “regular” plank, then transitioned into a hard-style
• Hard-style Merkin – from the Plank, moved through a couple of Merkins

Kettlebell “Meat ‘n’ Taters”

• Two-hand Swings – 6 sets of 10 reps – using our new hard-style plank form in the standing position; making a strong hike-pass to initiate; practicing a few dead-stop swings for the proper sequencing
• Turkish Getups (TGUs) – IC – 2 unweighted and then 4 weight-optional.  Always #crowdpleaser (in YHC’s defense, I don’t call them much anymore)

Playground set

• Dead-hang Pullups – 5 reps (with partner assistance, as needed)
• Hard-style Merkins – 10
• Rinse & repeato for 3 sets total

Partner KB work

• Singles
  • Clean & Press – about 5 reps per side.  Use a weight for at least 3 reps but no more than 7 reps.  Use perfect form, stopping before your form degrades.
  • Snatches – about 5 reps per side.  Same instructions as above.
  • Flapjack & rest.
  • Rinse & repeato.
• Doubles
  • Front Squats – 3-5 reps.  Clean the bells into the rack position, squat full depth.  Perfect form.
  • Double Swings – 3-5 reps.  Same perfect form as our earlier swings.
  • Use a heavy single bell instead of doubles if that is more comfortable for you.
  • Flapjack & rest.
  • Rinse & repeato.

Mary Carries

• Suitcase Carry – carry a heavy KB in one hand to the dumpster.  Switch sides and walk back.
• Racked Carry – clean a heavy KB to the rack position and walk to the dumpster.  Switch sides and return.

Done.

COT

Announcements:

1. If you liked today’s workout, join us on Thursday’s at Meathead (Elizabeth Lane Elementary school), 0530.  Workouts are #0.0, similar to today, with tunes.  YHC on Q this week, 9/1.
2. Next Saturday, 9/3, this workout will converge at The Rock
3. Labor Day, 9/5, there is a convergence at Stonecrest, 0700.
4. Area 51’s 5th anniversary convergence will be Wednesday, 9/14, at Anvil, 0515 (15 minutes earlier than usual).
5. A new workout, Gumby, focusing on flexibility and stretching, will begin 9/28, at Matthews United Methodist Church in the Scout Hut, at 0530.  Bring a yoga mat or beach towel.

Naked Moleskine:

An initial concern of the pax was YHC’s later-than-planned arrival, coming in on two wheels with about as many minutes to spare.  Not to worry, the Jeep was quickly unloaded of its cargo of 9 kettlebells (yes, one was left at home, sad and unneeded), and the pax were circled and ready to work.

YHC recently completed a training session with a SFG II instructor, covering KB & some bodyweight basics, and wanted to share some key nuggets with the pax.  While certainly not an instructor, a taste of the hard-style was imparted, hopefully, at least.  The hard-style seeks to gain maximum power and benefit from every movement by recruiting full-body tension wherever possible.  Although your power output for each swing, for example, will feel stronger than before, you’ll quickly realize that recruiting more muscles means you tire more quickly than before.  This will lead to your next level of strength gains.  As mentioned early, YHC is not a professional nor even certified, but most pax seemed to grasp the concepts and, together, we can continue working towards our mastery of them.

A few, expected, groans were heard with the call for TGUs, but dutifully, if not joyfully, all pax participated.  We did them in cadence, as a major hurdle for many is the sequencing of movement, at least initially.  These are great for mobility, stability, coordination, shoulder-strengthening, and as an overall grinding warm-up.  They should be in your quiver.  (YHC found an ant hill in his quiver while we did them, so that was fun.)

T-claps to all for pushing through the dead-hang pullups, partner-assisted where needed.  These are harder than what most of us typically do, YHC included, so again, strength gains are on the other side of it when we practice them.  Along with the pullups, most of us found 10 hard-style merkins are more challenging than our usual variety, again offering the prospect for more gains.

Back to KBs, we incorporated our swing technique into clean & presses and snatches and then experimented with some doubles with front squats and swings.

Shout-out to Low Tide, in absentia, for the loaded carries (suitcase and racked) at the end, which took the place of Mary that LT was planned to lead.  No matter, #Meatheads don’t need no stinkin’ Mary.  #curlzbeforegurlz  (in LT’s defense, he did wakeup sore this morning from posting to Joust yesterday, so he was given a pass for today)

Notables:

• Glad to have Bugeater out this morning, as he continues reintegrating with the pax after an extended work-related absence.  He was excited about the #0.0, but perhaps less so when he saw all the KBs being unloaded.  (Yes, YHC may have a problem but is unlikely to buy any more KBs.  Unless they are desperately needed and/or at a good price per pound.)
• Good to have Stone Cold out this morning and 2.0 Cake Pop.  YHC struggled with catching Cake Pop’s name during name-o-rama, though the recording shows it was clearly articulated.  #hearingfail  SC’s new 45’er mixed well with his old 45’er for the doubles, and CP’s yellow bell was equally impressive.  Good father-son instruction on proper form & use of the KB.  T-claps.  #start’emearly
• Also with an early start on exercise with proper form was Strange Brew and 2.0 Spidey.  Despite YHC’s attempt to get a positive word from Spidey about the TGUs after their completion, none was given, yet he banged them out like a pro and without complaint, as far as YHC knows.  Meanwhile, SB banged them out #metrostyle in the hayfield grass we were in.  In his svelte form, SB is ready to crush his BRR legs.
• Snoopy has become a veteran at Ascent/Olympus and has made considerable gains since his first post.  He was even seen running laps after the workout!  Strong!
• T-claps, Gullah, the grizzled KB veteran, for working with Costanza (and others), who worked to master the KB moves, in this his 2nd (or 3rd?) post.  Already showing improvement!  Well done!
• Sony, another KB veteran with a growing collection of KB’s himself, was banging out the reps and swinging heavier weights all the time.  Nice work!
• Cooter, co-WD with Gullah, partnered up with Nuke, and they were putting in some good work.
• Thanks, Road Runner, for partnering up with YHC.  Never easy to partner up with the Q on this type workout, as the Q is split between partner work and the overall group.  We got in some good work on the pullup/merkin sets, and then played around with heavier singles and doubles as we got back to the bells.

Thanks, as always, for the opportunity to lead.  It’s an honor.

Aye.