Physical Subculture

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Dan John  wrote the 10 Commandments of Lifting, and #9 was a huge inspiration to me:

Put the bar on the ground and pick it up a bnch of different ways

So…

Max deadlift.

Cleans. Low reps, working up to a decent percentage of max.

Pullups/bent rows (variation). If you can, add some weight to the pullups.  Our goal is 30 of each.  So if you do 8 pullups, you follow it with 8 bent rows. Keep doing sets until you finally hit 30. The bent row variation looks like this:

kb-bent-row-2.wmv

the spine combo: turkish get ups/planet smashers (ball slams)/plank (variation).  1 minute each, staying on the same side for the TGU’s until the next round.  4 times through.  The plank variation is an arm raise, straight out in front, for as long as you can, then switch sides.

Andy deadlifting in competition.

 Joan getting comfy while I plank.