- 2" Bar Sumo Deads 64KGx5 1set
112KGx2 3sets
88KGx5 3sets
-1 Arm Swing x5/5 every 30sec for 10 min
I used a 32KG for the first 5 min and a 24KG for the second 5 min. 200 total swings.
-Sledge Levering
I did one set of every lever I know. Front weaver swing, rear weaver swing, sledge twist, lever to nose, and front sledge raise. I think this was it, I did between 3 and 5 reps on them all.
I also ripped a 52 card deck. I got the number I wanted now I have to work on getting through them faster.
skip to main |
skip to sidebar
Exploring movement and strength through education and experience.
About Me
Review Me As An Instructor
Links
- RKC - Joe Sarti's Blog
- M. RKC - Brett Jones's Blog
- Sr. RKC - Brad Nelson's Blog
- Sr. RKC - Dr. Mark Cheng's Blog
- Sr. RKC - David "The Iron Tamer" Whitley's Blog
- M. RKC - Mark "Rif" Reifkind's Blog
- RKC - Jason Marshall's Blog
- RKC - Adam Glass's Blog
- Mike Nelson's Extreme Human Performance Blog
- Better Movement
- Jason C. Brown's Blog
- Zach Coulter's Blog
- Dragon Door
- Functional Movement Screen
- Z Health
- Gripboard
- Diesel Crew
- Fat Bastard Barbell Company
- IronMind
3 comments:
not sure what sledge levering is...it seems tough if it is helping you to bend and rip so much stuff!!! good work!!
Check out http://www.geocities.com/ltgodfrey/lever.html
That will give you an idea. Youtube also has some video. Awesome for grip and wrist strength.
thanks bro...your the man...i have even started to notice a small difference in my hand strength simply by adding the bottoms up stuff!!! later, alan
Post a Comment