December 19th, 2016
8 men and a partially sick Louie defied the fart sack this morning to swing bells, some came early, some came on time, and a few of us came in late. I rolled in on time but was slow to get my gloves on and drag my tired self from the car. Assumably Dutch gave a disclaimer then a mosey, and led the men in some SSH. Guiness then passed the lead back to me and the rest of the warmup went like this:
Windmill x 10
Cotton Picker x 10
Michael Phelps
Arm circles
(I’d have stayed silent and let Dutch continue to rest my voice if @Guiness hadn’t noticed! But apparently my voice was just fine, just started off rusty)
Beatdown:
KB Swing x 20
One armed KB deadlift x 10 each side
Windmill x 7 each side
Renegade Row x 10 each side
Repeato
Lunges
Goblet Squat
Curls
High Pull
Halo 1/2 reps each direction
Clean and press
10, 15, 20 reps.
Major randomly threw in extra curls and tricep extensions, I had us do a few tricep extensions to wait on the 6 at the end and went to…
Mary:
Russian Twist x 13
RBCs x 20
Freddy Mercury x 20
Homer to Marge
Derby Double Tap x 10 OYO
Good job to our weathermen who said it was likely to rain from 8PM last night til like 9PM tonight. We didn’t get any rain but I went under the portico any way to 1) stay out of the rain just in case since I’m still semi sick and 2) not get my phone rained on.
Everyone invite some FNGs!
5 Comments on “LATE”
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Way to recover KL. Wasn’t sure at the beginning if were sleep walking or just groggy from pulling an all nighter looking for the obscure and dangerous kb workouts.
The portico was a welcome site. It gave us a better view of the girls running in the driving rain and windy conditions. Even major appreciated it I’m sure!
Thankfully I went to bed “early” to attempt to help recover more from the cold that keeps trying to get me but has never really 100% been here. And I did actually wake up pretty not tired and feeling good, but still decided to snooze the alarm several times just to continue trying to rest up some.
Also I keep seeing stuff about the Windmill being really important to learn/master. Here’s a quick thing I got googling real quick at work while waiting on the phone:
“The kettlebell windmill is a great way to stabilize your shoulders and lumbar spine, strengthen your core and lower back, work on T-spine mobility and glute activation, and increase flexibility in your posterior chain muscles.
Shoulder pain and lower back pain are some of the most common complaints people have, and this is a good way to prehab those areas to help prevent injury. As always, if doing the windmill hurts, regress it, and if it still hurts, stop. Figure out why it hurts, fix it, and then incorporate it into your routine.”
I do also need to give some more instruction on it, it’s kind of a weird specific movement that I initially did wrong the first times I had us do it 5-6 months ago. It’s a lot easier if done right.
@King Louie;
1.) you area great beatdown exercise researcher!!
2.) Great move to the Portico to avoid the rain and wind
3.) Excellent workout with the new kbell moves. Lots of fancy talk with the definition. above. It exercised muscles and balance we haven’t done before..
Way to go!
@King Louie, Brilliant!