Doubles

Doubles

Eight men out in the gloom, including one shoeless pax.

Warm Up

• 2H Swing x 10
• Low Slow Squats x 15
• 2H Swing x 15
• I-Walkers x 15
• 2H Swing x 25

Starter

• First Station:  Hairburner or prowler x 4
• Second station: double swings x 4

Main Event

• Double Clean Pyramid:  6-9-12-9-6
• Double Snatch Pyramid: 3-6-9-6-3
• Double Swing Pyramid: 6-9-12-9-6
• Double High Pull Pyramid: 6-9-12-9-6

Mary and The Beast

Each pax takes a big bell (choice of 48kg, 32kg, or 28kg) and calls out a core exercise for the remaining pax.  Calls included:

• KB Flutter Press
• Louganis
• Russian Twist
• Freddie Mercury
• Good Morning
• Plank Drag
• Bell Plank

Finisher

• 1H Alternating Swing x 2 min.  Drop weight as necessary.

COT

MOLESKINE

• That’s the way it’s spelled, by the way–with the ending E.  Without the E all you have is the epidermis of a small, rodent-like mammal.
• We traveled no more than 100 yards total but got after it pretty good nonetheless.  That’s the 0.05 way.
• Always a treat to observe the pax reactions to the environment.  Stone Cold emerged as a clown-shoed ninja, Busch went with the menacing hoodie and Ribeye, Site FNG (Fresh Meathead?) decides vibrams are a good idea.
• Meathead offers what few other workouts can, or do: double and heavy bell work.  Everyone swinging at least double 35’s, lots of 2x 40-45’s and even Busch working in a number of sets at 2x 60’s. Strong fixes about everything and Meathead will make you strong.
• Beta run on the new implement, the prowler.  Didn’t work it in much today but you’ll be seeing it soon at a workout near you.  It’s nasty.

ANNOUNCEMENTS

• Check the weekly schedule for changes due to the Joe Davis Run.