ME Lower – 10.11.11

Group 1 (Spider Bar) – Me, Matt, David Silver from 90210, Ant, Captain Starstruck
Group 2 (Yoke Bar) – Tom, Dr. Nick

Warmup: Foot MFR, Toe Pulls, Frog Squats, 24kg Swings, 24kg 1-arm Swings, Halos, Indian Clubs – Open Half Kneeling – Prep+1-3, Split work
–Van Dam Lift attempt is very close

Box Squat (Spider Bar w/Handles, to Foam, DomFon Marathon bottoms, no sleeves, no shoes)
Triples up to 445
bad news x535
–Unracked no problem and was actually expecting to push it to 6 weeks.  Got down maybe 3/4, and I felt like my right knee took a knife.  I don’t know if it buckled in, but I went right down to the box, and Tom and everybody peeled me off.  It was just a split second of pain, not there before or after.  So something is seriously jacked up as I have never dumped a squat like that in my life.
–It looked a lot worse than I felt.  It actually felt almost comfortable coming down on the foam, but I also have mutant compression buttressing ability.
–The good news is now I am driven to triple the 5 wheels very quickly.  We will go with that same bar on Tuesday, and I will go without the foam.  I will put on the Rehbands and Chuck’s.

KB Swings
48kg x5, x6, x7, x8, x10, x12
–No knee pain

  • October 12, 2011

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