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  1. New Blood Routine in Convict Conditioning

    by , 06-27-2010 at 07:29 PM
    Heavy k-bell presses have strained my rotator cuff and I feel a need for variety. Now that I can safely and effectively handle the 24 kg kettlebell in every movement (except the bottom up press, which is not a movement I feel safe completing) I will retire it from grind lifts and use it solely for ballistic movements (snatches and swings).

    So, in short, I have compartmentalized my routine into bodyweight training per Convict Conditioning for static and maximal strength training alongside ...
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  2. K-bell Weekly Workout Schedule (M,T,Th,F)

    by , 04-02-2010 at 04:03 AM
    M & Th: Ballistics Day modeled after ETK Program Minimum. 12 minutes of one arm swings, high pulls, and snatches, jogging throughout. Hanging Leg Raises with straight legs to decompress spine, stretch the posterior chain, and strengthen the smaller anterior muscles not sufficiently taxed by posterior chain work. Occasional OAP practice to maintain the skill. No explicit or necessary goals for the OAP just yet.

    T & F: Grind Day modeled after ETK PM. Ladders of assisted ...
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