DE Lower – 1.28.12

Me, Tom, Matt, David Silver from 90210, Dr. Nick

Warmup: Foot MFR, Toe Pulls, Frog Squats

Deadlift (belt, Chuck’s)
singles up to 395+X-Men Band setup

Pull-Ups (KB on foot)
+20kg x1
+20kgx1 + BWx2
+20kgx1 + BWx3
+20kgx1 + BWx4
+20kgx1 + BWx5
+20kgx1 + BWx6
+20kgx1 +BWx6 + regrip + BWx1
–Goal is 33 44 55. 33 minutes, 44# KB, 55 reps.
–Obviously that is not what I did.

Conditioning (Ropes)
3′ Double Neutral
1′ rest
1′ ER/IR
1′ rest
3′ Alt Neutral
1′ ER/IR
1′ rest
3′ Double Overhand

Pistols (to 13″ and 12″ box)
+15# KB bunch of triples
–I’m not doing a box squat; tibia is definitely angled and 2nd and 3rd reps of the set were more touch and go. Definitely a couple plops on the box on the 1st reps.


X-Men Band Setup..................because

  • January 28, 2012

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