4 barely awake men came out to throw some iron around today. YHC took the Q today since it was open and I have been wanting to Q a KB workout focused on proper technique. We can thank Mud Face for today’s workout title.
- COP
- Lap around parking lot
- SSH 4 ct x 20
- Imperial Walkers 4 ct x 10
- Russian Soldiers 4 ct x 10
- Helicopters 4 ct x 10
- Don Quixotes 4 ct x 10
- Arm Circles 4 ct x 10 big + 5 small + Reverse
- Copperhead Squats 4 ct x 10
- HRMs 4 ct x 10
- LBCs 4 ct x 20
- Round 1
- Halos x 10 each side
- Goblet Squats x 20
- Standing crunches x 10 each arm
- Repeat for 10 minutes. The objective was to use proper technique, not speed through the reps. Slow is smooth, smooth is fast.
- Round 2
- Clean & Press x 10 each arm
- Lumberjacks x 10 each side
- 1 Leg deadlift x 10 each side
- YHC requested Mud Face to demonstrate a proper clean & press which led to some discussion about a c**k watch.
- Repeat for 10 minutes.
- Round 3
- Lawnmowers x 10 each side
- Situp + Press x 20
- KB swings x 20
Numberama, namerama, No Idea took us out.
Great workout gents! Thank you for letting me lead today.
1 Comment
Great Q Bulkhead!