October 30, 2009
1. Warmup
Tom Corrigan KB warmup - 12kg - 5 reps each movement
KB swing - 24kg - 2H x 15, 1H x 10L/R
dot drill - 58.5!!!
2. Strength
sandbag c+j -110# - 4, 4, 3
sandbag clean to shoulder + squat - 110# - 2L/R
sandbag squat - 110# - 6, 8, 8
parallette pushup - 13, 11, 8
(superset with full rest - 1 min)
kb swing - 24kg - 1H x 10L/R, 1H x 10L/R, 2H x10
around the world - 24kg - 10L/R, 10L/R, 10L/R
(superset with full rest - 1 min)
sandbag row - 110# - 10
kb press - 24kg - 5L/R
Notes:
-full body
__________________
"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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