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Saturday, September 5, 2009

More Bottoms Up fun

Warmed up with Z drills and joint mobility, ASLR, etc. (If you are curious about what anything is just leave a comment or shoot me a message and I'll give you the rundown.)

Get-Up (KS style)
16kg x 1/1 x 8

Double Bottom Up Front Squat + see saw press: 5 + 3 x 3

Bottom Up Press + Front Squat:
32kg x 1/1 (right/left) x 3
Bottom Up Front Squat + Press:
32kg x 1/1 x 3

One arm Swing: 40kg x 10/10
L Sit on Parallettes: 20 seconds
Did that for 8 rounds with minimal rest only after L-Sit; focused on explosiveness and dropped to 7 reps/side on swings at round 5

Stretching and Z drills to cool down.

1 comment:

Terence Mitchell said...


sorry for the late reply brother!

Horse shoes are funny things, some shoes melt like butter then an identical looking shoe does not budge! The best man to ask for a progressions list would be Adam or Zach Coutler. A good starting shoe is any ultra lights, st croix or diamonds.

ive found some crazy shoes here in SA that only guys at Adam elite level can bend! but i will bend them one day!

BTW with all your crazy BUP how is your one arm MP with the 48 these days? I recon you could hit 5 reps RH??