If you’re looking for a BOGO deal on a warm Sunday afternoon, you’ve come to the right place. This is a combo backblast/preblast for Saturday’s Olympus where we concluded Ickey Shuffle’s Fighting Shape plan and the next kettlebell program that will start tomorrow at Swole and continue for the next 6 weeks at Swole/Meathead/Olympus.
I pulled up to Calvary around 6:55 and found a few cars waiting for me. The Worm, Kryzezwski (I’m never going to spell that without some sort of autocorrect helping me), and Mighty Mite were there, but only BLC’s swagger wagon was in attendance. I began unloading the bells and Tupelo’s native son came jogging up. #strong
After a quick disclaimer (don’t hurt yourself), we started with the warm up:
Sufficiently warmed up, it was time for the main event:
Rest 2:00, then repeato for 5 total rounds.
Rest 2:00, then repeato for 5 total rounds. Wild Turkey wrapped up his 8 mile ruck and jumped in for the last 2 rounds. #badtiming
A few minutes left, so we went right to the Mary portion of the morning’s activities:
The End. Circle up with the Rock pax, led by Magoo. The Rock had an FNG (Percy, from Memphis) and BLC took us all out.
As promised, we’ll be starting a new program tomorrow at Swole. I’ll be the Q and Mighty Mite will Q at Meathead on Wednesday (now that it’s written here, he has no choice). The next program is another one from Joe Daniels, who came up with the Kettlebell Only Muscle Gain (KBOMG) program we did a few months ago. You know what that means: a multi-colored spreadsheet with lots of video links and some weird exercises. This program will have a mix of singles and doubles, so either bring doubles to the workouts or check out the program the night before. The Q could also post on Slack the day before if he was really on the ball…
Here’s the link to the Swing this Kettlebell Complex ProgramSwing this Kettlebell Complex Program. It is structured as a warm up (Q’s discretion), a main complex, and a finisher. The Q can add carries, Mary, or additional KB work if there’s extra time.
YHC pulled into the lot at Calvary this morning with about 5 minutes to spare and found Big League Chew and The Worm waiting for me. Considering my late arrival, I was perplexed by the paucity of the pax. Where are my regulars? Where is my co-site Q? Will SACS have more pax, leading to a text from Cheese Curd, taunting me? These questions would have to wait since I had a workout to lead. I was unloading my bells and chatting with BLC and Worm when an unfamiliar vehicle arrived and out climbed Grimes, son of Philmont.
The End. COT with the Meathead pax that joined us as we wrapped up.
15 burly men (including 1 FNG!) showed up at Covenant Day School this morning to celebrate the 10-year anniversary of Area 51’s inaugural gear workout. To celebrate the occasion, Stone Cold and Horsehead invited High Tide and YHC to lead a kettlebell clinic. After a thorough disclaimer, here’s what went down in the gloom:
The program we’re going to do at Swole/Meathead/Olympus for the next 8 weeks is the single bell version of the Kettlebell Only Muscle Gain (or KB OMG) program from Joe Daniels of Swing this Kettlebell Club. I had spent my spare time over the last few days trying to take his somewhat colorful spreadsheet and convert it into our usual format. With time running out before Meathead tomorrow, I decided to throw in the towel and just go with his sheet. It’s a little all over the place, but hopefully you can get the hang of it. In addition, there are helpful links embedded in a couple of places to walk you through different exercises and mobility work. He’s got some original exercises, so it might be worth watching some of the videos if you are unfamiliar with them. If you’re Qing a workout, please make sure you know how to properly perform the exercises!
Here’s the program.
This is an 8-week program with 4 workouts per week. Since we have more time at Olympus on Saturdays, I would suggest performing the 3rd and 4th workouts combined or cherry picking from the two to come up with 60 minutes of exercises, but it’s up to the Q. If you have extra time, please feel free to use some of the complexes we’ve been doing. They can be found on the Complexes tab in this spreadsheet.
Sorry for the brief pre-blast, but I’ll be happy to answer any questions you have at a workout.
See you in the gloom,
9 pax posted at Meathead this morning in the chilly gloom. Most knew the general plan (4 rounds of 8 reps of 3 supersets), but there’s always some extra time for some ad libbing by the Q.
As I got my bells out, I noticed a new face amongst the pax. I walked over to introduce myself to Countertop, a visitor head locked by Unplugged. Countertop has an injured back and didn’t want to run, so he was in the right place.
0530 rolled around, so we got started:
Perform 4 rounds of 8 reps of each of the following 3 supersets with a 2:00 timer. Perform the reps, then wait for the 2:00 to run out, then go again.
4 deadlifts (doubles or singles), 3 snatches per side, 2 merkins, 1 push-press or jerk for 5 rounds on a 90 second timer
Static holds: overhead, rack, and farmer. Singles or doubles. :20 in each position with 1:00 recovery.
Mary: 1:30 or so of hollow body hold to run out the clock.
5 bros pulled up in the InVue parking lot (to get a little shelter from the rain) at about 0530, ready to kick off a new year of Swole with a hypertrophy program of High Tide’s design. For details of the program, see here.
After a thorough disclaimer for the pax, we got started with a little warm-up:
With the pax sufficiently warmed up, we moved on to the main event, which consisted of 5 sets of 3 supersets of exercises performed every 2:00. Pax with smaller bells, work for 1:30 and rest for :30, pax with medium sized bells, work for 1:00 and rest for 1:00, pax with large bells or doubles, work for :30 and rest for 1:30. It worked out that most pax did 1 or 2 sets every 2:00, depending on bell size.
Carries – either farmer (if you have doubles) or waiter (alternating halfway for singles) – 90 seconds x 2 with 90 seconds rest between
Mary – 1:20 elbow plank until out of time
Not sure about that title, but we’re going to go with it. 6 pax posted at Meathead yesterday for another humid October morning. Urlacher was going to Q, but then he went out of town on some quail hunting boondoggle, so I picked it up. Trying to mix up my usual auto-generated Spotify playlist, I went for the 00s Rock Anthems. The last two songs were Nickelback and 3 Doors Down, hence the backblast name.
First up is day 2 of the Wolf for 5 sets (1:2 work:rest ratio, which worked out to ~1:00 on/2:00 off):
That was fun!
Easy strength to bring the HR back down:
4 sets of each of the following (perform all sets of each exercise before moving on to the next):
Static holds – :20 double overhead, :20 double rack, :20 double farmer, 1:00 rest x 4
COT: Thanks to Orange Whip for taking us out.
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
Rest 2x as long as the work set takes, then repeat for 3 total sets.
Carries: waiter, racked, suitcase
Mary: I can’t remember exactly what we did, but it probably included planks, hollow body hold, and glute bridges.
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.
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
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.
The next 12 weeks of Swole, Meathead, and Olympus will focus on workouts from the book More Kettlebell Muscle by Geoff Neupert. This book is based on complexes (a series of compound exercises performed sequentially with the same weight and without rest. All the reps of one exercise are completed before moving on to the next exercise in the sequence) and chains (a series of compound exercises performed sequentially in which each exercise is performed once before the sequence is started again. Each time the sequence is performed is considered one repetition.)
This is a complex:
This is a chain:
Complexes build up local muscular fatigue quickly, so the work you can perform is limited by the weakest exercise in the complex. Chains spread the fatigue over more muscle groups, allowing you to do more work overall.
All of the workouts in this program can be performed as complexes or chains, giving the Q the opportunity to inject a little variety into them. While all of these workouts are written for double bells, pax can modify to single bells if they are less experienced, working through injury, or need to deload a bit. #youvsyou
The workout should be structured as follows: warm-up, MKM program, and finisher (easy strength, another complex/chain, carries, Mary). The only part of the workout that is programmed is the MKM portion, the rest is up to the Q.
We will work through two 6-week programs from the book. The workouts will be the same each day of the week, but the # of sets and work:rest ratio will vary over time.
The first workout is called The Wolf and it’s based on the squat because “the legs feed the wolf.” The second workout is called Clean ‘Em Up 2.0. As you can imagine, it’s based on the double clean.
The schedule can be found here.
We don’t do a lot of jerks, so feel free to substitute push presses. If you plan to do the jerk, keep in mind these cues:
The Jerk is a “3-D” exercise: