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    • AcroBend
      8/7/2020 1-Arm Row 60 5, 5, 5+1 Belt Squat 124.5 + 40(v) 6+2, 6+2, 6+3+Neg RDL 127.5 + #4 BAND 10, 10, 08 Pull Ups (tucked) Body + 15 4, 4, 4+2 Press Handstand Drill Body 4 Sets Ring Rows Body 6+2 x 3 Rower Sprints Body (0:30 sprint, 2:00 recovery) x 5 I felt strong today, but my right tricep is still sore so I decided not to bend or metcon. I've been thinking about dropping down to bending 2x week, so today seemed like a good day to follow through. I did do rower sprints at home and managed to get a 5th sprint in while keeping the recovery periods at 2:00 flat. Will bend Sundays and Wednesdays for awhile until my body feels like it can do 3x week again. 
    • Ivan Beritashvili
      Please take a look, this is a hardest DF shoe form all the model line. I don't remember even Jason Bergmann bending this one!  
    • Tom Flesher
      inb4 @Donc101 describing swinging clubs (which is incredibly useful - he and @Andrew Dube are both much better with them than I am). The most crucial pieces for me are a resistance band, a piece of 3/4" polycarbonate rod, and a set of 2-pound clubs. My pre-bending mobility work typically goes like this: - 10 banded face pulls on my squat stand - drop the band to nose height, grab the band with both hands, step back, and row toward your face. - A round of club-swinging - 3-5 DO hits on a polycarb bar wrapped up like I'm going to bend it. I'll do 3 rounds, using a 7" polycarb the first time, 8" the second, and 9" the third. I find I'm fairly loosey goosey after that. I'll usually finish with some mace swinging and pullovers. I use a loadable mace, but you can get good results using a sledgehammer. I'm fairly immobile but this gets me loose enough to hit 7" bars confidently. I've also used 8" stock to warm up and as long as I work the 9" polycarb a little longer this gets me loose enough for that, too.
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    • JHenze646
      This week’s workouts have went badly. Basically looking back it’s like 2 weeks of regression. Lots to think about.
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