Ladder to aweful-ville

Ladder to aweful-ville

Under a clear sky and cool temps – 13 beasts showed up at ELE to swing their way to mad gains. Apparently, several were still trying to cure thier BRR Hangover, with 3 Pax deciding to knock out 3 miles as a hair of the dog prior to the KB beatdown.
As the clock struck 5:30 it was time to get started…but wait I can’t figure out my sons bluetooth speaker. Soul Glow to the rescue as the rest of the pax were disclaimed we had glowing Tunes and could officially begin the workout.
Warmup:
SSH x 20 IC
20 2 Handed Swings OYO
Diamond merkin on Bell x 10 IC
20 Right Handed Swings OYO
Stagger Merkin Left Hand on Bell x 10 IC
20 Left Handed Swings OYO
Stagger Merkin Right Hand on Bell x 10 IC
Imperial Walker x 20 IC

Main Thang: Single Arm Stacked Ladder/or Pyramid
2 One Handed Swings, 2 Snatches, 2 Cleans, 2 Shoulder Press
Switch Hands and complete same reps and exercises
Ladder up with same exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
25 LBCS for early Finishers

Second Main Thang: Two handed Ladder
2 – 2 Handed Swings, 2 Goblet Squats, 2 Upright Rows, 2 Good Mornings
Ladder Up with same Exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
25 LBCs for those that finish early
Plankarama with several variations and extended holds in each

-For the numbers guys- that’s 100 single arm swings, 100 snatches, 100 Cleans, 100 Shoulderpress – 50 two handed swings, 50 goblet squats, 50 Highpulls, and 50 Goodmornings
TIME is CAllED.

Moleskin:
YHC saw a late tweet from TR about a #MeatRun prior to the KB’s and took the bait. Last time I tried to market the pre-kb run at Meathead I ended up running solo #poormarketing #targetmarket? – so I was trying to keep by BRR teammate from sad clowning along 51. Good to have Horsehead join us for a healthy 5k this morning. Likely keep that as an option for anyone wanting to stretch the legs a bit before lifting.
Having been away from the Bells for a month and half – there would be no doubles this morning- #nexttime. Plan was to keep it simple with high reps of meat and potatoes in the form of the ladder (or pyramid) of pain. Pretty sure it worked out, not a lot of chatter from around the circle as everyone was bringing it. Meathead pax have been getting stronger and everyone in attendance had their game face on. I was totally smoked by the time we hit 10 reps and had to take a few breathers along the way. Going to take a few weeks to get the strength back.
Witch doctor was slaying it this morning, heading up and down the ladders with efficiency – obviously he has been posting a lot lately. Bananas, Brown and Chanel were wielding some heavy metal on the other side of the circle as is their MO #gains. Hightide, Soul Glow, TR and Horsehead fresh off the BRR were back to Bells and didn’t skip a beat. Bulldog and Arena were showing no signs of fatigue as they were early finishers all morning. Gullah and Destiny had several bells between the two of them as they opted for some variety during the high reps. Better to finish a rep with good form at a lighter weight than not at all. YHC certainly employed the same strategy this morning.
Enjoyed the opportunity to lead the great men of MeatHead. Great way to start the day and one that we’ll feel all day long.

Announcements:
Starting a new book this friday at Compass
New Anson County workout launches on Oct 3rd. Would like to have some A51 Men help launch.