Got hijacked during this workout yesterday, so I came back today and started over. I tripled 365 and loaded it up to 405, and 20 minutes, I wasn’t about to unrack the bar. Came back and hit it today, and very glad I did because I got to teach some random Marines and Semper Fit trainer the KB Swing. Very rewarding. I have to stick with something Gray told me long ago. When the student is ready, the teacher will appear. I feel very good right and no surprise I had a great workout. Weights weren’t anywhere close to big, but a happy heart makes everything feel good. This is a rare feeling for me since being down here.
Warmup: Foot MFR, Toe Pulls, Lat Stretch in Cage, Segmental Rolling, Upward/Downward Dog, Brettzel 2.0, Frog Squat, Indian Clubs
Squat (12″, barefoot, IPF Metal bottoms, belt)
–Just went touch and go. These Ivanko bars have no knurling in the middle, so I didn’t feel good box squatting with carrying the bar high.
–Ton more in the tank at this weight. Form felt really good, and this suit is shot, so I am getting a little more than just compression. I wore this maybe 4 years ago when I did 705 in a meet, but that was a good 30 pounds heavier too. I can get these up and on high with no slippers, and I can go ATG with no weight.
KB Swings / 1-arm Indian Club Movement #1 / 1/4 GTU + TGU
24kg 2×40, 1×37
1# 3×10/10 – slow
–focusing on little circle again ever since I saw the latest prep video Laree put out for the Bret and Gray’s DVD
Conditioning (Woodway Force)
5′ 20/20, +55#, 149 yards
–glutes were screaming but not totally gassed