Physical Subculture

Short day.  Let’s make it intense:

1) Work up to heavy singles with deadlifts.  But use them bands for an added bonus.

2) Three part combo for time:

single leg deads with kettlebells (straight knee, bent knee, up to you, but I prefer the straighter the better), followed by lunging bueler’s, followed by sandbag drill: the clean, press and toss.  Clean a sandbag, press it overhead, then toss it forward as far as you can.  This is meant for speed, so depending on how many bags you have, challenge yourself for reps, not weight.  One option would be our 5 50# bags.  Make a pile, clean, press and toss all of them one by one into another pile, repeat 3 times.

So the whole combo looks like this: go heavy on the kettlebells and aim for 5 per side. 10 bueler’s per side.  Sandbag drill.  Time the whole thing.  Repeat it a second time, trying to beat the first.  Then repeat one more time, still for faster time.

Mike in his fetching ninja wear deadlifting with bands.

Clean it, press it overhead, then throw it. 5 50# bags, 3 times. Do these pants make my butt look big?