Assistance – 9.14.10

Warmup: SASTM to B shoulders, Foot MFR, Toe Pulls, Lat Stretch in cage, Frog Squats, Indian Clubs, empty bar BHN Push Press

Tall Kneeling BU KB Press / Straight Arm Pushdowns / Band Pull-Apart
8kg 1×5/5, 3×8/8
–16kg is at least where  I need to be with this move.  20kg is more like it.
30# 1×10, 40# 3×10
blue 4×10

Armbar / PB Tricep Extension / Neutral Grip Pull-Ups
20 kg 3×4/4
20# 1×10, 40# 3×8
BWx12, +4kg KB each foot 1×7, 2×8

Indian Clubs (Tall Kneeling, 1-arm Movement 1 and 2)
3×10/10/10/10 slow to moderate

  • September 14, 2010

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