Lower – 2.18.12

Warmup: Foot MFR, Toe Pulls, Frog Squats

Goblet Squat
48kg x1, x2, x3, x3, x4, x5
–hard to hold onto

KB Swings
48kg x2, x4, x6, x8, x10
–reinvested in the hike on the x8, and it felt a lot better and connected

Ropes (Double Overhand Waves)
6′ 30/30
–with Dr. Nick

Double KB Cleans
16kg x2, x4, x6, x8, x10
24kg x1, x2, x3, x4, x5, x6, x7, x8, x9, x10

BW x1, x2, x3, x4, x5, x1, x2, x3, x4, x5

  • February 18, 2012

Leave a Reply 10 comments

Marco Berardi Reply

Just finished this workout and loved it. Need to get heavier Kettlebells though.

NoelMurphyCoaching Reply

Rest intervals?

Charlie Reply

Varied, kinda whatever I felt like.

Bernie Reply

What does ” ME ” and ” DE ” stand for?


Charlie Reply

Maximal Effort
Dynamic Effort

Bernie Reply

Thank you Charlie.

Would you happen toknow of a good PT in Texas?

I plan on applying to several PT schools and need to start doing my volunteer hours.

Anyhelp is greatly appreciated

Charlie Reply

Where in Texas, Bernie? I hear it’s a big place.

Bernie Reply

I live in deep South Texas. McAllen area, but i am willing to travel if the PT a well rounded sports guy like yourself.

I really like your style, anyone similar to you would be great.

Thanks for the help Charlie, it means a lot.

Charlie Reply

Bernie – Look up Carlos Reta in Houston.

Bernie Reply

Sweet! Thanks a million Charlie.

If i was able to travel up you and your able to allow me to volunteer, i Would.

Thanks for your time and consideration

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