Friday, November 9th, 2007...1:13 pm
One is a glorious number
After a week of hardcore combos and some serious metabolic training, today we lift heavy stuff for single reps. It’s our play day, choosing from the the catalog of weird lifts and working up to singles on any of them.
Bent Press/2-Hands Anyhow: We’ll start with the old classic, the bent press, probably with a barbell today. After working up to some frightening singles, we’ll add a kettlebell in the other hand for a 2-hands anyhow lift.
Somewhere on this page is a video clip of 2-hands anyhow: A Bunch of Our Favorite Exercises
Turkish Get Up/Windmill: Who doesn’t love TGU max attempts? And, as a bonus, we’ll windmill the sucker at the top.
Farmer’s Walk: If you can deadlift it, you can carry it. That’s the rule. How far? Our goal is 100 feet.
Strap Flyes: The upper back postural muscles need a little love today, so we’ll finish with a couple sets of strap flyes, which contain an important external rotation element. No singles here, we’ll go for some reps.
Strap flyes, (although the final position is actually with the palms entirely supinated).
Bent press demo.
5 Comments
November 9th, 2007 at 1:39 pm
Chip, you’re a freakin’ genius. I never would have dreamed of strap flyes… How does the leverage issue work out with the strap/barbell system? The inconsistent leverage always being an issue with dumbell flyes is part of what’s kept me from abandoning cables/machines completely.
November 9th, 2007 at 4:14 pm
They’re hard. Surprisingly hard. Let it be known that in that picture the plate on the bar is only a 10lb bumper.
November 9th, 2007 at 5:31 pm
And the strap, is that just cotton webbing?
November 9th, 2007 at 6:37 pm
Any rope will do. That strap is what we use on our sled.
November 9th, 2007 at 6:52 pm
Okay… I was mainly just checking that it wasn’t a light powerlifting band or anything crazy like that - it looked like it could’ve been either from the photo…
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