The Wolf will get you Swole

The Wolf will get you Swole

Today was the first day of the new kettlebell program and it brought 8 pax out to McAlpine Elementary on a cool, but still humid Monday morning. Since it was a new program and I had plagiarized it, Mighty Mite asked me to Q today. I had every intention of getting to the workout about 15 minutes early, but that didn’t work out and I rolled in at about 5:28. At least I wasn’t late.

Warm-up:

• Swings x 10 IC
• Windmills x 10 IC
• Swings x 10
• Prying squat x 2
• Swings x 10

In an effort to keep Mighty Mite from bringing up yesterday’s Saints/Panthers game, I decided we were warm and should move on to the Main Event:

The Wolf – Week 1/Day 1

Double cleans x 5
Double front squats x 5
Double military press x 5
Double cleans x 5
Double front squats x 5

Do 3 sets with a work to rest ratio of 1 to 2. The exercises took ~1:00, so we rested 2:00. No resting during the complex, only at the end. Single bells can also be used, just work through the complex on one side, then the other.

Next, we did some Easy Strength to lower the heart rate:

4 sets of 5 double deadlifts
4 sets of 10 merkins on the bells
4 sets of 8 lawnmower rows per side
5 sets of 5 double swings

Carries:

Waiter carry (single bell overhead with locked elbow) for ~20 yards
Suitcase carry (single bell by your side) for ~20 yards
Switch sides and repeato.

Voodoo complex (single bell):
Swing, high pull, snatch, clean, squat, press. Complete on weak side, then on strong side. Don’t rest until you’re done with both sides. First time through, do 3 reps of each exercise before moving on to the next. Second time through, do 2 reps of each exercise. Third time through, do 1 rep of each exercise.

Mary: elbow plank for 1:15, hollow body hold for 1:00.

Announcements:

• HDHH at 5:30 on Wednesday evening at The Lodge at Colony Place. Join your fellow pax for some libations and 2nd F.
• October 29th is our next blood drive at Matthews Town Hall. Get signed up as slots are filling up fast!

Moleskine:

• Thanks to the pax for coming out to follow my lead and try out the new complex. If you’d like to read more about it, please check out the pre-blast here. The spreadsheet with the workouts for the next 12 weeks can be found here. Recommended bell sizes are 16 to 24 kilos (35 to 53 lbs.).
• After the first workout, I can tell that the next 17 workouts are going to be tough. Through the 6-week period that we’re following this specific workout, we will incrementally add sets, then reduce rest. If we gut it out, we will come out stronger on the other side. For the following 6 weeks, we’ll focus on a different workout program to get a little variety.
• If you’re interested in trying some kettlebell work, please join us. We had pax doing singles, pax doing doubles, and a variety of weights. All are welcome!
• Mighty Mite was kind enough not to talk too much about this past weekend’s football as both of my teams failed to show up and got crushed. Thankfully, as a fan of UVA and the Saints, I’ve learned not to get too excited or disappointed about 1 game because the reality is probably somewhere in the middle.
• Frehley’s and The Worm took turns fumigating each other and making every one else’s eyes water. At one point, Frehley’s even claimed that his gas had interfered with the Bluetooth connection between my phone and the speaker. #science
• Hoover was using the double 24s today and I’m pretty sure he’s got a dilemma for Wednesday since he has to choose from day 2 of this workout at Meathead or the Week 3 IPC workout at SACS.
• Uncle Leo was looking strong with his doubles. He’s made a ton of progress over the last 18+ months. He’s bought bigger bells and seems to have no issues with the doubles.
• Wild Turkey was getting after it with his big blue bell this morning. Next week, I’m going to bring my competition 24 so he can have a matching pair.
• Despite a jacked-up back, Ickey came out and did the workout with a single bell. I think he also managed to finally get his Yeti back from our BRR team captain. All in all, a good start to the week for him.