How you handle it.

Tuesday, August 21, 2012

Tricep mash, 1 minute each
Pigeon on box, 1 minute each

5 Hang power cleans
10 Front squat
15 Push ups
20 GHD sit ups
Samson stretch, 30 seconds

Take 15 minutes to find 1 Rep Max Front Squat

Notes: These should be absolute rock bottom depth.  DO NOT stop at just parallel to score a big number.  Go to absolute bottom to score a true number.

20 Jumping lunges
12-9-6 reps of the following:
Squat clean 165/125
Toes to bar
Lateral Burpees
20 Jumping lunges

Notes: Jumping lunges must have full hip extension, and back knee contact with the ground.  Lateral burpees are with a clap overhead while jumping, two footed, over the bar.  You may be parallel, not perpendicular, to the bar.  You DO NOT need full hip extension on the lateral burpee, just an overhead clap in mid air.

Cool down:
Jog 400 meters
10 Wall extensions
Cat on box, 1 minute
Quad on wall, 1 minute


For some of you, shredding your hands on every pull up workout has become the “norm”.  And just as your stigmata starts to heal, you bust open again on a toes to bar workout.  In these videos, Kstar and Carl Paoli discuss how the proper grip on the bar is the key to optimal positioning for generating correct movement, and that it’s a result of bad movement causing your skin loss.  Hmmmm…….

Part One:

Part 2:

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