Knot Tying…I’m Not Buying. Monday, Aug 16th, (100 DOB Day 47)

 Andy showing great form and intensity with a Pistol from the box.  This is a great way to scale the one-leg squat to build depth and strength.  Notice the weight firmly set in the heel of his right foot.

Warmup Add-ons:
-HSPU work
– 2 sets of 5 Empty Bar Good-Morning Squats.  Execute the good morning like in the video, but once you are bent over, go immediately into a normal back squat (so your torso will go back vertical as your butt descends).  Once at the bottom, raise your hips back up, but bend back over to the bottom of the good-morning position.  Then complete the good morning by standing up. 

Front Squat:
2 sets of 5 @ empty bar
5 @ 50% 1RM
3 @ 75%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ >100%


3 sets for time:
20 Single-Arm dumbbell Hang Power Clean and Jerk (10 per side)
15 Knees-to-Elbows

go relatively heavy on the dumbbells

There’s a saying about knot tying:  “if you can’t tie a knot, then tie a lot.”  Have  you ever tried tying  something down and you found yourself tying 150 knots just to secure the previous knot?  You try different “faux” knots, each more complex than the previous.  Before you know it, you’ve got a big, ugly mess; a patchwork of knot attempts that may serve the original purpose, but most likely won’t…and it’s gonna me damn near impossible to untie.  That’s my analogy of the completely ridiculous Western medicine Pharmaceutical attack on heart disease and cholesterol.  They’ve got themselves so tangled and twisted up, i’m not sure they’ll ever get out.  In case you didn’t see it, check out this crap.  How ’bout you just take off the bun and ditch the fries. Seems a whole lot easier and safer than more “knots.”

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