Lower – 10.30.10

Warmup: Foot MFR, Toe Pulls, Lat Stretching in Cage, Frog Squats, Indian Clubs (2-arm and 1-arm Movement 1, 60/15, R/L Open Half Kneeling)
–Going to increase volume on 1 and 2 in Warmup

Turkish Getup
Naked 1/1
16kg 1/1 + 15yd walkx2
24kg 1/1 + 15yd walkx2

Double KB Swing + Swing + Front Squat (2 24kg)
3+3+3
3+4+4
4+4+4
5+5+5
6+6+4
2+2+2

Rope Pushdown/ KB Swing / Pull-Up (neutral grip, 5s hang)
35air 2×30, 1×23
24kg 3x60s (33,31,38)
BW 3x, 2×5
–felt good staying packed in the hang

Conditioning (Woodway Force)
+45#, 300 yards, 10′
–This was a trudge with rests

  • October 30, 2010

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