Physical Subculture

Front squat, fast.  55% percent of max. 12 sets of 3.  Small rest in between, ya know, ‘dynamic effort’ style.  If the weight correlates decently, use kettlebells, but don’t think of it as 135 pounds of barbell equals roughly a pair of 70 pound KB’s.  The KB’s wil feel MUCH heavier.

Here’s a fun, long exercise name: snatch grip high pulls from pins

and the good news is that these are followed by pullups.  And if you’re truly brave, make ‘em towel pullups (we use a canvas bag).  High pulls from pins/pullups: 5 sets of 4-6 reps.

Here’s a new one: Strap flys.  Almost sounds naughty.  See picture below.  They’ll be added to our ever growing list of exercises here in this blog under the ‘exercise’ file name.

So, strap flyes immediately followed by bueler’s, old school style (no lunges, no driving), immediately followed by a heavy sandbag carry.  3 sets in this order of reps: 10/10/ 100 feet.

KB Squats

Snatch grip high pulls from pins

The new and exciting strap rear flye (it is much harder than it looks.