Physical Subculture

Hey, thanks to all the folks who have been telling me that they actually read this.  Here’s our next installment:

Cleans. 8 sets of 3, playing with between 60 and 80% max.

Heavy pullups/deadlift: adjust the pullups so it is quite an endeavor to do 3-5 reps.  Then immediately walk over to a bar at about 80-90% of your 1 rep max and see how many times you can deadlift it.

* Heavy pull up video (with 70 pound kettlebell):pull-up-3.wmv

Reverse rows from straps.  3 sets of however many you can. 

KB bent row/high pull/swings (using the pair of KB’s for all three exercises). 2 choices: heavy for low reps and big rest periods after each combo.  Or: lighter weight, 3 sets of 12 each, no rest.

* Bent Row video: kb-bent-row-1.wmv

Strap Rows: Feet up on bar: hard.  Feet on ground: easier.  More upright: Easiest.

Al swinging the kettlebell (but you’ll be using a pair of them)