Me and Matt
–Dr. Nick was with us as well NOT using the Frank Zane Leg Blaster

Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, Rib Roll, Raptor, Seated Shoulders

DL (barefoot, belt, JS Platform)
9×1 185+40 bands
9×1 185+80 bands
–Didn’t feel right, so kept it very light.  Worked on tensioning off the floor with feet. 

Pull-Ups
x1, x2, x3, x4, x5, x6, x7, x7
–About 14 minutes alternating with Matt and a lot of chatting.
+16kg on belt  5×2

Pistols
Triples with 16kg to 13″
–I’m getting it.  Challenging to get knee to go before hip.  It can go from ankle as I have 4+”.
–Different ball game with no box even though I am T&G. 

Splits
–All sorts of stuff.  Dean Riddle shows up to meet me first time, and I’m in a straddle with a dowel over my head.

Group 1 – Me, Matt, Ant, David Silver from 90210
Group 2 – Tom, I Have No Clue How to Handoff Doug, Toni Kukoc, Oscar the Grouch

Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, 1-arm Swings, Raptor, Seated Shoulders, Indian Clubs – 2 1# Clubs, Natural, Prep + 1-5

Bench Press (TPB, thumb+ off the smooth, SlingShot)
singles up to 365
stalled @ ~1 board w/390
–Felt real strong.  365 went up quick.  Surprised @ 390, but I was very narrow, so I’m cool.

Landmine / Rope Pushdowns / Inverted Rows (RT grip, legs long) / 1-leg Pushups
Barx10, +25# 2×5
50×20, 60 2×20
+30# HyperWear Vest 3×10
+30# HyperWear Vest 1×5/5, 1×8/8, 1×10/10

Landmine / Rope Pushdowns / Hammer Curls
Bar 2×10

50×5, 45×5, 40×5, 35×5, 30×5, 25×10
50×3, 45×3, 40×4,  35×3, 30×3, 25×10

25×10, 40×5
–Both DBs @ same time

Conditioning (Ropes, Double Waves-Neutral, +30# vest)
12′ 40/60

Me, Matt, Ant, David Green from 90210, Rob

Warmup: Foot MFR, Toe Pulls, Frog Squats, Squats, Seated Shoulders, Raptor, Indian Clubs – Natural, 2 1# clubs, Prep+3

Box Squat (Yoke Bar, 44 Ace Briefs)
402×5
462×4
532×5 (high box)
–I am @ parallel when I wear the briefs.  Below parallel when I wear the Marathon or other nothing briefs.
–Maybe next week, I will go 460 for the 5, 500 for the 4….or go for a big single with chains.
–Unracking this bar after using the Spider Bar for so long was interesting.  These bars are VERY different in where they throw you. 

Batwings / 1-arm Swings
32kg 2x10x5s
32kg 2×10/10
–Would have been better off just going home after the squatting intensity and still unable to breath through my nose.