Group 1 – Me, Matt, David Green from 90210
Group 2 – Tom, Frank Rock, Tired John
Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, 1-arm Swings, 1-arm Cleans, Indian Clubs – 2 1# Clubs, Natural, Prep+1-5
2-Board Press (TPB, pinky on the ring, T&G)
singles up to 345
–Matt went for 295 legit. Apparently 3 weeks of strategized DE and corrective stuff works. Interesting.
JM Press (SupraBar) / Inverted Rows (RT grips) / Rollouts (Ab Dolly)
75×10, 75 2×20
Inverted+30# HyperWear 1×5, 1×6
Legs Long +30# HyperWear 1×10
+30# HyperWear 3×15
Armbar + 1/4 TGU (24kg)
1+1/1+1
2+2/2+2
–Planned to ladder more, but the ropes were calling.
Conditioning (Ropes, Double Neutral Waves)
5x 15/75
–Very surprised how much different 15 felt than 20. And we were originally going to do 15/60.
–I’ve also confirmed that I can do ropes hard by myself.
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How long have you been using the Indian Clubs, how do you incorporate them, and what benefits have you seen? I have a few clients with some shoulder tightness/general discomfort and have been giving some thought to getting some. …I guess that leads me to another question (sorry)- what size(s) do you recommend to start with? Thanks.
I have been using clubs for almost 2 years. They are fantastic tools for a number of reasons to the point that only the most awful mobility restricted folks shouldn’t be at the standard progressions.
Their power is not quite enough to overcome the evil that lives in my shoulders, but I am an outlier in that regard. Go for the 1# Clubs and use the Ed Thomas progressions as per Gray and Bret’s DVD.