Record numbers at Olympus

Record numbers at Olympus

This past Saturday, we had 6 pax at Olympus, including 3 site FNGs. #cobains to all of them for the late backblast. Due to the tardiness of the backblast, the following is an approximation of what took place.

After a disclaimer, we got to work.

Warm-up: SSH, swings, prying squats, windmills

Main Event:

The Wolf:

  • Double snatch x 5
  • Double front squat x 5
  • Double military press x 5
  • Double front squat x 5
  • Double cleans x 5
  • Double front squat x 5

Rest 2x as long as the work set takes, then repeat for 3 total sets.

Easy Strength:

  • 4 sets of 5 deadlifts
  • 4 sets of 10 merkins
  • 4 sets of 10 upright rows
  • 4 sets of 5 double cleans

Carries: waiter, racked, suitcase

EMOM Swings:

  • 10 swings every minute on the minute (EMOM), adding 1 rep per round for 10 rounds (that’s up to 19 swings the last minute).

Mary: I can’t remember exactly what we did, but it probably included planks, hollow body hold, and glute bridges.


  • F3 South Charlotte blood drive on 10/29 at the Matthews Town Hall. If you’re not signed up, get signed up. All are welcome, including friends and family. Sign ups available at


  • Thanks to the pax for coming out and following my lead this past Saturday. It was great to have  3 new faces: Dr. Belding, Lurch, and Abacus (at least the third Abacus in south Charlotte). All of them go to church with Urlacher and were looking for a non-running option for Saturday morning. We hope you come back!
  • This was the final workout of the first week of The Wolf program from More Kettlebell Muscle. Double snatches were an aggressive start and 3 sets of squats per round made it very challenging. I look forward to seeing the gains develop as we ramp up the intensity.
  • The EMOM at the end was sneaky hard. Ramping up the reps as the fatigue increases makes it very tough on the grip and heart rate. Mighty Mite was disappointed we didn’t go to 20 reps, but then we’d do 11 sets and who goes to 11? #spinaltapdoes
  • We’ve got a solid slate of Qs lined up at Swole and Meathead, so come join us on Mondays (at McAlpine Elementary) and Wednesday (Calvary) for your weekday bells!

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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