DE Lower – 10.1.11

Me, Matt, Dr. Nick
–Nick went back and from some reps with Matt and I and some in the rack with reverse bands.

Warmup: Foot MFR, Toe Pulls, Frog Squat, 24kg Swings, Indian Clubs – B Open Half Kneeling, 2 1# Clubs, Prep+B 3, Splits

DL (off JS Platform, barefoot, no belt)
3×145 + Micro+Mini
1×145 + 2 Micro + Mini
8×145 + Micro + Mini
–I wanted to go fast, by the book, and Matt couldn’t do 2 Micros, so we dropped back down.  Didn’t measure the tension @ the top, maybe will next Saturday.  No hitches or slow downs; bar was moving fast.
–Barefoot on the platform is interesting because it is a little foamy.
–We worked with Matt angling more at the bottom and getting into the V-position of the “deadlift” with the bar higher up on the shin.  He did this well after a few sets.  Looked very smooth and nice.

GHR / Pull-Ups (on Rings) / Armbar
BWx8, 2×10
BWx10, +20#chain on neck x5, x2
20kg 2×2/2
–Hung out a while in the roll working on not letting my humeral head pop out the front for the sake of getting a fake and wrong stretch.

Phase 1 of UTC and a sick week of training.

  • October 1, 2011

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