2-for-1 Special at Meathead

2-for-1 Special at Meathead

13 posted for #gainz courtesy of a promised #0.0 and TGU-free beatdown.  What transpired over the next 45 minutes solidified their reputations as beasts, efficient ones at that.

Disclaimer – not really needed for this group of vets, so something along the lines of a brief “I’m not a professional; don’t hurt yourself” was given.

The Thang

YHC adapted a plan from StrongFirst Master SFG Jon Engum called Deep Six.  His plan was written expressly for use with groups and was estimated to last ~45 minutes.  Perfect.  For our purposes, a few modifications were made to (a) substitute overhead reverse lunges in place of the original TGUs (you can lead a horse to water…), (b) eliminate some of the rest periods (’cause we hate standing around), and (c) reduce the jogs to walks to preserve our #0.0 status.

Additionally, YHC noticed, after making the original #weinke, that Jon had an “advanced” version of the same workout in a ladder format.  Hmm, we’ll save that for future use…or, will we…

COP – aka Deep Six – Round One

Left side:

• 5 one-hand swings
  • rest until all pax complete
• 5 snatches
  • rest until all pax complete
• 5 cleans & presses
  • rest until all pax complete
• 5 racked front squats
  • rest until all pax complete
• 1 overhead reverse lunge
  • rest until all pax complete
• 2 walking laps around the circle
• Rinse & Repeato on the Right

Round Two

Left side:

• 5 one-hand swings + 5 snatches
  • rest until all pax complete
• 5 cleans & presses + 5 racked front squats
  • rest until all pax complete
• 1 overhead reverse lunge
• 1 walking lap around the circle
• Rinse & Repeato on Right

Round Three

Left side:

• 5 one-hand swings + 5 snatches + 5 cleans & presses + 5 racked front squats + 1 overhead reverse lunge
• 2 walking laps around the circle
• Rinse & Repeato on Right

Round Four

Complete on Left side + Right side without setting the bell down:

• 5 one-hand swings + 5 snatches + 5 cleans & presses + 5 racked front squats + 1 overhead reverse lunge
• 2 walking laps around the circle

Done!  Wait, that was supposed to take us 45 minutes?!  It’s only 5:45!!

Audibles:

Playground Circuit for the March Pullup & Merkin Challenge

• 25 pullups (yeah, we overachieved) + 100 merkins

Advanced Deep Six – Ladders

(Complete on Left side + Right side with setting the bell down)

• 5 one-hand swings + 5 snatches + 5 cleans & presses + 5 racked front squats + 1 overhead reverse lunge
  • 2 walking laps around the circle
• 4 one-hand swings + 4 snatches + 4 cleans & presses + 4 racked front squats + 1 overhead reverse lunge
  • 2 walking laps around the circle
• 3 one-hand swings + 3 snatches + 3 cleans & presses + 3 racked front squats + 1 overhead reverse lunge
  • 1 walking lap around the circle
• 3 one-hand swings + 3 snatches + 3 cleans & presses + 3 racked front squats + 1 overhead reverse lunge
  • 1 walking lap around the circle
• Note:  we did two sets of 3 since laddering down to 2 & 1 was too easy

Meathead Mary

• Flutter with Presses – 15 IC
• Russian Twist with KB – 15 IC
• Pullovers with Presses – 10 OYO
• Louganis with Pullovers – 7 OYO
• Racked carry (Left) to 3rd median (try not to scare the arriving teachers) & back (Right)

(Bulldog – are we going until 6:30 today?  YHC – no, it just feels like it.)

Rinse & Repeato – Advanced Deep Six – Ladders

(Complete on Left side + Right side without setting the bell down)

• 5 one-hand swings + 5 snatches + 5 cleans & presses + 5 racked front squats + 1 overhead reverse lunge
  • 2 walking laps around the circle
• 4 one-hand swings + 4 snatches + 4 cleans & presses + 4 racked front squats + 1 overhead reverse lunge
  • 2 walking laps around the circle

(Bulldog – no, seriously.  What time is it?  YHC – 6:13; time enough for one more round.)

• 3 one-hand swings + 3 snatches + 3 cleans & presses + 3 racked front squats + 1 overhead reverse lunge
  • 1 walking lap around the circle

6:15  Done!  Yes, really this time.

COT

Announcements:

1. Sign up for golf – after someone signs up to Q it…

Naked Moleskine:

Good group out today.  After the thunderstorm last night and the brisk temps this morning, it was good to see a Meathead Dozen (13) out today.

There was some initial mumblechatter as we began our COP/warmup in Round One, but that quickly subsided, either due to us being in our pain caves or because Meatheads have to concentrate to count to 5 and remember 4 exercises.

Well, it’s a good thing that YHC always makes contingency plans and had the Ladder work in mind.  Never thought we’d blow through that in 15 minutes!  We should have picked up a few minutes, as a few rest breaks (laps) were cut out, but that doesn’t account for our speed.  It’s probably more a testiment to our workout style (typically very few breaks and lots of reps) and the fact that our bells are relatively light.  As Rx’d, most should have been using a 20-24 kg, depending age, weight, & KB experience.  But, it also depends on your goals. No matter; by the end, it seemed everyone was ready for the end and got in a good workout.  2 workouts in 1, in fact.  Plus, knocked out the pullups & merkins for today.  Bonus.

Saturday, 3/4, marks 4 years in F3 for YHC.  Noticed that Baracus & Wingman also celebrated 4 years this week.  Like them, I’m thankful for all the iron-sharpening and, most of all, your friendships & comradery.  It’s no comparison to the #sadclown workouts I was doing at the #fern before F3.  Thank you.

Thanks, Header, for the take-out today.

And, thanks for the opportunity to lead today.  It’s always an honor.

Aye.