Lower – 3.10.12

Me, Tom, Matt, Tyrone, a little of Dr. Nick

Warmup: Foot MFR, Toe Pulls, Frog Squats

DL (Okie bar, barefoot, belt)
singles up to 505
–Tried a semi-sumo with shins splitting smooth and knurl on the Okie and toes out just a touch.  Felt like good pulls.  Less angle in tibia, and just pulling in to go up.

Deficit DL (Okie, on 45s) / Pull-Ups
315 3×3
BW x5, x6, x7

GHR / Pull-Ups
BW 3×10
BW x8, x7, x6

KB Swings + Cleans
2 24s  Ladder up to 7+7
1 28 1+1/1+1, 3+3/3+3, 5+5/5+5

 

Lots of things felt good today.  Maybe do Bamboo or DBs on Monday and try for a big bench next Friday.

  • March 10, 2012

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