DE Lower – 11.24.12

Me, Tom, Matt, Tyrone

Warmup: Tactical Frog, 2.0, Splits, Indian Clubs – Natural, 2 1# Clubs, Prep+1-5
–Rolling Thunder w/90# all throughout workout 

DL (Okie Bar, JS Platform)
2×3 135+200 bands (one half of orange Elite short band)
–surprised at how easy 200 at the top feels with this short band vs. a miniband quad’d; it doesn’t catch up with you at or above the knee
2×3 185+200 bands
1×1  225+200 bands
1×1  285+200 bands
1×1  335+200 bands
1×1  335+320 bands (one half of orange Elite short band + micro quad’d)
–the mico caught above the knee, but it was very smooth
–actually very surprising; I guess I’m doing something right
10×1 185+200 bands
–25 seconds
6×1  335+200 bands
–max rest 20 seconds each rep
–6 felt uneven so it was time to stop
–This is the ideal style of DE DL training for me at this point. 

Inverted Row (1.5″ rope grip, Legs Long) / GHR / Bear Crawl (hands + feet on Valslide)
BW x6, x5, x7
BW 3×10
Against very large Stroops 3x~10 yards

Pavelizer / Rolling Thunder
25# 3×2+2 w/power breathing

90# 3×4/4

  • November 24, 2012

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