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Posted By Mark Sisson On July 4, 2011 @ 5:00 am In Workout of the Week (WOW) | 13 Comments
Complete two cycles of the following, slowly:
2 Minute Plank
Warmup: 30 second Grok Squat , lateral, forward, and backward leg swings (10 each leg).
I was privileged to speak at Bo Railey’s fabulous Indy HIT seminar  last month in Indianapolis. While there, I had the the pleasure to train  with Bo and Dr. Doug McGuff, of Body By Science  fame, using the SuperSlow Systems equipment at one of Bo’s Exercise Inc.  facilities. I did a row, an overhead press, and a leg press. “Pleasure” may not be the right word, because this was not pleasurable. It was over quickly, but it was intensely unpleasant in a good way. I’ll invite Doug to guest post on the concept in a few weeks.
I’m still not a machine guy – though I admit they are effective, especially when helmed by a guy like Doug or Keith Norris  – but I thought it’d be interesting to see what it’d be like doing bodyweight movements using the super-slow protocol. It turned out pretty well. The pullups in particular got me sweating and straining, and I got a nice bit of DOMS  the following day. For a change of pace, it’s worth trying. Let me know what you think.
A few things to remember:
No variations this time, but feel free to do the movement progression step that you feel most comfortable doing. These are tough, even if they don’t look like it, so you’ll want to choose the progression that you can actually complete as described.
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 Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/
 Grok Squat: http://www.marksdailyapple.com../../how-to-squat-properly/
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 pleasure to train: http://www.bodybyscience.net/home.html/?p=1024
 Body By Science: http://www.bodybyscience.net/home.html/
 Exercise Inc.: http://exerciseinc.com/
 Keith Norris: http://theorytopractice.wordpress.com/
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