Why, yes, I do have a #weinke

Why, yes, I do have a #weinke

14 pax (including: a 2.0, a rucker, & a pre-runner) gathered for the weekly hybrid workout that is Ascent/Olympus.  On the #weinke this week, low rep KBs and a little playground time.

The Thang

COP:

• 10 Alternating Swings (5 in cadence (IC))
  • Imperial Walker – 15 IC
• 20 alternating swings (10 in cadence)
  • Prying Squats – 3 with holds at bottom
• 30 alternating swings (15 in cadence)
  • Side Straddle Hop – 15 IC
• 20 alternating swings (10 in cadence)
  • Halos – 4, each direction, OYO
• 20 alternating swings (10 in cadence)
  • Hard-style Plank + 10 merkins OYO

Ladder Up (1 – 3 – 5):

• Snatch – Left then Right
• Clean & Press – L / R  (clean and press the KB with each rep)
• Goblet Squat – 2x the reps, with full range of motion

Grab a heavier bell and mosey to the Playground

Playground set:

• 5 pullups
• 10 merkins
• 15 teabag squats (deadlifts)
• Rinse & repeat 3x
• Two-handed swings while you wait

Grab your bell and mosey back to the parking lot

Ladder Down (5 – 3 – 1):

• Snatch – L / Right
• Clean & Press – L / R  (clean and press the KB with each rep)
• Goblet Squat – 2x the reps, with full range of motion

Grab a heavier bell and mosey to the Playground

Playground set:

• 5 pullups
• 10 merkins
• 15 teabag squats (deadlifts)
• Rinse & repeat 3x
• Two-handed swings while you wait

Grab your bell and mosey back to the parking lot

Metal Mary:

• American Hammer – 10 IC
• Pullovers – 7 OYO
• Louganis – 7 OYO
• Windshield Wiper – 7, each direction, OYO

Extra Credit

• Waiter Carry, L, to wall
• People’s Chair with KB in lap
• Waiter Carry, R, back to parking lot
• 20 Two-handed swings

Done

COT

Announcements:

1. Gumby – flexibility “workout” – launches this Wednesday, 9/28, 0530-0615, Matthews United Methodist Church in the Scout Hut – bring a yoga mat or beach towel
2. KB Clinic – 10/8, Calvary 0700 – a true professional, Byron, will provide instruction
3. Southern Discomfort – 10/22, see pre-blast for signup – Ascent/Olympus will be closed that week
4. 3rd F, Tuesday nights, every other Tuesday, beginning 10/4 (?)

Naked Moleskine:

Well, YHC (& 2.0, Low Tide) came in on two-wheels, due to YHC mistiming an unplanned pre-run, which itself was due to waking up too early and having nothing better to do (pre-KB was unadvisable).  A large assembling of pax and KB’s, which soon outnumbered the pax, provided a warm welcome, and the KB swinging began.

100 alternating, one-handed swings quickly warmed us up, interspersed with standard mobility fare, and we were good to go for the primary sets of KBs and playground work.  Low reps on the KB work allowed use of heavier bells, if desired, while the playground sets incorporated multiple rounds to build reasonable volumes.  Carrying bells between the two locations provided us with some loaded carry work, which is considered by some to be a game changer.

Yes, I do make a #weinke for every workout.  As Bugeater pointed out, I’ve Q’ed enough workouts that I could probably just wing it every time, but if you all are going to post and follow me around for an hour, the least I could do is put some thought into what we’re going to do.  So, each one is planned out, written down, and laminated on an index card, which I do reference throughout the workout to ensure I haven’t forgotten something.  The only issue is, everything looks easier when sitting at the kitchen table the night before…

Thanks for the opportunity to Q.  It’s always an honor.  (Speaking of, Pele is soliciting Qs for the next few months.  By signing up, you’ll benefit yourself and your fellow pax!  Tap Pele to sign up!)

Aye.