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Thursday, September 6, 2012

Friday, September 7, 2012

A. Turkish Get Ups 2 reps/side x 4 sets; rest 120 sec.  Use the same weight for all 4 sets. Your first set is a warm up set.

B. 10 KB Swings 50/75 lbs
      Either Lizard crawls or crab walks or alternate between the two x 20 feet (approximately). 2 Times
     5-6 sets
Don't worry about time. Concern yourself with quality of movement.  The crab may be done two ways. First, is the table top crab (pre- Berlin). And the other is the post-Berlin crab. Basically a crab in an air baby walking sideways.

Do this workout outside if weather permits.

Beginner folks: Don't take on too much.  Aim for 3 sets.

These locomotion movements are very demanding.  Your hips, spine, knees, wrists and elbows will be the weak links! Hopefully not all at once.


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