DE Lower – 9.18.10

Warmup: Foot MFR, Toe Pulls, Lat Stretch in Cage, Z-Drills, Segmental Rolling, Indian Clubs
–Rolling was out. Jacked up form swings and snatches volume this week – need to get them back into place regularly.

Box Squat (IPF Metal Squatter bottoms, 12″ box, Rehbands, barefoot)
8×2 305
–After 4 sets, really started to feel light and fast.

KB Swings (24kg)
3x 60/60
3x 30/30

Ab Dolly / Rope Pushdowns / 5s Hang Pull-Ups / OH Flexion and ABD Lat Stretch in Cage
40 air 2×15,  50 air 1×15
3x 3+2+1
3x 10/10 + 10/10 w/alt arm driver

Indian Clubs (1-arm movement 1, tall kneeling)
5x 10/10 – slow to moderate speed
–Reworking elbow in position as reminded on Indian Club Facebook video from Laree

  • September 18, 2010

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