11.28
Free squat w/ hanging monster minis
bar + 110 short monster chains x 8
145 + 110 short monster chains x 5
235 + 110 short monster chains x 3
325 + 110 short monster chains x 2
Add briefs
415 + 110 short monster chains x 2
505 + 110 short monster chains x 2
555 + 110 short monster chains for 3 sets of 2
Add box 1″ above parallel
595 + 110 short monster chains for 1 set of 5 (schwab)
685 + 110 short monster chains for 1 set of 5 (vogelpohl, wenning, meyers)
Pin pulls against doubled mini bands, pin 4
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
545 x 1
Powerpohl
2 plates + 25 for 30 yards
3 plates for 30 yards
3 plates + 25 for 30 yards
Dumbbell shrugs
70′s for 3 sets of 25
Abs on GHR with blue band
3 sets of 10
Today we used the big monster chains, doubled onto the bar to make them shorter, which makes them swing pretty hard in the hole and at the top, forcing you to stay tight. We finished with a heavier set of 5 to really work the legs, which is a good mix on days we don’t pull heavy. The Powerpohl made an appearance in the gym today, we find this really works lower back strength and posterior chain in general, and is overall good general conditioning work. 10 weeks to go until the Lexen Pro-Am.
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