ME Lower – 1.17.12

Me, Matt, David Green from 90210, Ant, Rob

Warmup: Foot MFR, Toe Pulls, Frog Squats, Seated Shoulders, Indian Clubs – Open Half Kneeling, 2 1# Clubs, Prep+4

Box Squat (Spider Bar w/handles, ACE 44 Briefs)
singles up to 620
pinned on the box with 650
–ACE briefs are definitely worth something here, but these are not competition size.  I can get them up by myself and can break parallel with bodyweight.  I remember several years ago when I was bigger, I would hang out with 5 wheels at about 70 degrees.
–530 went up like a DE lift.
–Rob is really improving fantastically in actually understanding staying tight in the hole and using tension the whole lift.
–And Matt got some kind of rehab recently where all of a sudden, he can squat and press and everything.  It’s like magic or something.

GHR / Pull-Ups / Armbar
BWx5, +30# Hypervest 4×5
BWx5, +30# Hypervest 4×5
16kg 3×1 for several breaths
–Working on centrated shoulder, which no one does.
–Hypervest Pro is totally awesome. 

KB Swings (32kg)
on the minute — 5/5, 6/6, 7/7, 7/7, 7/7, 5/5, 6/6, 6/6, 7/7, 7/7
–10/10?  Well, we’ll get there. 

  • January 19, 2012

Leave a Reply 2 comments

andrew Reply

Hi Charlie, with the KB swings, what does the 5/5, 6/6 and so on on mean ?

Andrew

Charlie Reply

5 on the right, 5 on the left every minute

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