DE Lower – 10.16.10

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)
315×3
365 2×3
405 2×3
–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
16kg 3×5+1/5+1

Conditioning (Woodway Force)
5′ 20/20, +55#, 149 yards
–glutes were screaming but not totally gassed

  • October 16, 2010

Leave a Reply 2 comments

bkellylimerick@gmail.com Reply

Charlie,
Keep up the good work. Your work with our fighting forces is important beyond measure as their fitness/health/performance is a matter of life and death, literally. You are the man for that job.

Coach Len Kuhn Reply

Charlie; really enjoy your web site, truly now understand the short foot, toes up, toes down, keep sending this great info

Len

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