ME Lower – 9.15.10

Warmup: Foot MFR, Toe Pulls, Ankle/Hip Mobility, Lat Stretch, Frog Squat, Indian Clubs

Good Morning (Barefoot, no belt)
225×5
255 4×5

KB Swings
24kgx10
32kg 2×20, 2×30

Armbar / PB 1-arm RowQuadruped T-Spine Rotation w/IR
20kg 3×6/6
30# 1×10/10, 70# 1×10/10, 90# 1×8/8
3×8/8
–first set was holding breath, held for breath on 2nd and 3rd sets, much less range but better execution

Indian Clubs (Tall Kneeling, 2-arm Movements 1 and 2)
3×10/10 + 10/10 – moderate speed

Conditioning
20′ Skipping Locomotion
–Really enjoying the T4TG stuff and going to put it into warmup and conditioning for me for a little bit before I put it in for the Operators.

  • September 16, 2010

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