May 10th, 2013 Took place at Dan John's House a.k.a. The Westridge Athletic Training (T.W.A.T.) facility. 

ACHIEVERS!!!  It is May the 10th!  Which means we celebrate the birth of the Patriarch, my father, Lynn Hemingway!!  Happy Birthday Dad!  In your honor Dan John your son-in-law, Geoffrey Hemingway, your son, Lindsay John, your granddaughter and two guys you have never met named Mike and Nick got together and put some heavy shit overhead.  This work out is for you Pop, because we're all so damn "IMPRESSED"!!

Warm Up:  Repeat 2x.  Once on Right side, once on Left side

25 TRX T-Rows

10 TRX Water Skier Rows (Right Side):  For this exercise, the Achiever holds the TRX in his right hand, his right elbow extended fully.  The Achiever then hinges over and assumes a bent-over row postion, flat back, right arm extended, gripping the TRX handle.  REALLY settle into the hinge here.  Eyes on horizon, chest open, flat back.  The Achiever reaches down with the left hand, and performs a standard one-arm KB Row.  This was done with a 20kg bell. 

Rip Trainer Kayak Hold:  Right knee is up, left is down in lunge position.  Gripping the Rip Trainer in the Kayak row position, the right hand should be high, the left low. Hold. 

Stoney Stretch

25 Dbl Loaded Glute Bridge: 20kg on each hip.  

Work Out:  The workout consists of a Kettlebell conga line.  The TWAT Achievers emptied Dan John's rack of Kettlebells and spread them out in a line.  The order in weight was as follows: 36kg, 20kg, 14kg, 28kg, 4kg, 28kg, 12kg, 8kg, 8kg, 20kg, 20kg, 10kg, 24kg, 16kg.  I can assure you, the order made no particular sense, and if you have a limited number of bells, this will STILL work, the POINT is the variety of the load.  The Achiever will alternate arms from bell to bell, beginning with the left.  The Achiever steps to the bell, Cleans the bell, and Presses it THREE times.  After three, The Achiever moves on to the next bell, opposite arm.  The Achiever Cleans, Presses Three times, and moves on.  This continues until The Achiever has been through the line TWICE.  For bells too heavy for the Achiever to press, The Achiever does three Cleans, or the 15-1-10. (Swings, Goblet Squat, High Steppers).  

Cool Down: 

Windmill Stick

Stoney Stretch

There you have it folks!  It's a TON of pressing, with a TON of variety.  Think of this as a real tune-up for your Cleans and Presses.  The constant changing of the load will MAKE The Achiever focus on form and technique to avoid banging the wrist!  It's BRILLIANT!!!  Until next time, dear Achievers.  Also, we at Mutant Geek Strength are working to add pictures of these various exercises to the blog.  Until then, you'll have to deal with my powers of description.