September 24, 2009
1. Warmup
ECWU#2
2H swing- 24kg KB - 15
1H swing - 10L/R
Tom Corrigan KB warmup - 12kg KB - 5 reps each
2. Strength
Sandbag clean and jerk - 110# - 3, 3, 3, 3, 3
(rest 1 minute)
sandbag Zercher squat - 110# - 5, 5, 5, 5
pushup - 14, 12, 12, 10
(superset with full rest - 0:45)
sandbag carry -110# - 0:45, 0:45, 0:45, 0:45
sandbag row -8, 8, 8, 8, 8
Notes:
-Maybe it's mental but knowing it was 110 made it easier than thinking it was 70#'s and kicking my ass
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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