22 PAX. Class of Elements. Carroll Middle School. Raleigh. Wake County. North Carolina. United States. North America. The World. The Universe.*
Let’s jump right in:
Warm up:
- Trunk twist (OYO); KB Hamstring stretch; KB Halo/reverse; 10 x Imperial Walker.
The Thang
- Partner #1 – double KB lunge w/alternating press///Partner #2 – 300 meter run (flapjack)
- Partner #1 – double KB lunge w/alternating press///Partner #2 – 300 meter run (flapjack)
- Partner #1 – double KB hip bridge w/alternating press///Partner #2 – 400 meter run (flapjack)
- Snatch Test – AMRAP in 5:14.
- 40 two-handed KB swings
- 20 squats w/alternating KB shoulder press
- 40 two-handed KB swings
Mary: Progressive Plank
Naked Moleskin & COT:
Welcome FNG Pothole and first time Kettlebeller, Country Wide. Glad to have you both.
The PAX were jovial, almost delirious, in COT. Surveying the description of the workout, it does not look like much. At its heart, 7 exercises. However almost every one was a full body exercise with compound movements – several with two KBs. For example, the Double KB Lunge w/Alternating Press required the PAX to clean and press one KB, then with that KB locked straight overhead & the other KB hung low, lunge until the low KB touches the ground, stand up, switch arms and repeat, again and again and again.
Fatigue increasing, the PAX embarked on a “Snatch Test” set at the same time interval as Pepe’s most recent mile. T-Claps to all: 5 minute never felt so long. An informal poll had Man Ram hitting 80 reps and Bob Villa and YHC in the high 70s with a 50lb KB. “Invisible Shorts” was quiet, but YHC suspects he cranked out his share and more. As a point of reference, certified KB trainers have to be able to do 100 reps in 5:00 w/a 53lb KB (we are not professionals). Great work. A baseline has been set, and we have something to work toward.
Announcements & Prayers.
Humbled and Grateful. Cut Me Mick
** T-Claps to anyone who picks up my allusion in the opening clause.
