ME Upper – 12.3.10

@ Tom’s
–Me, David Silver of 90210, Matt on Texas Power Bar
–Tom, Ant, Dude I don’t know his name on El Gordo

Warmup: Foot MFR, Toe Pulls, Pressups, Brettzel 2.0, Indian Clubs

Bench Press (thumb off smooth)
5s up to 205+40 chains
3×230+40 chains
1×250+40 chains
–Really felt good benching.  Close grip kept my ego in check.

Rolling Thunder Grip Inverted Rows / Rope Pushdown / Ab Dolly
BW Long Legs 3×12
20×30, 30×20, 40×20
3×10

Pull-Ups / DB Extensions / Armbar
BWx5, x6
20×20, 25×20
24kg 2×1 for 8 breaths

3-Board Press (pinky on ring, sinking it low)
5s up to 245+40 chains
3×295+40 chains
–Again felt surprisingly good and strong.

Conditioning (ropes, double arm wave, doubled neutral grip)
10′ 30/30

Always good to lift @ home.

  • December 3, 2010

Leave a Reply 2 comments

Brian Bott Reply

Charlie.. what is your reasoning for the placing the 3-board at the level in the session as opposed to the “traditional” 2nd movement?

Charlie Reply

We usually do gauntlet at the end as a finisher where we rep out on every board.
When we have everybody, we very rarely do a main and supplemental lift out of a circuit.

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