DE Upper – 5.31.10

2 Groups: Me, Jeff Stru, David Silver from 90210, Mark; Tom, Matt, Dr. Nick

Warmup: Foot MFR, Toe Pulls, Segmental Rolling, Press-Ups, Indian Clubs, TYWLM

Bench Press (3 grips: thumb off smooth, pinky on ring, index on ring)
9×3 135+80 bands
–Lightest we’ve gone in months.  Paused and push pressed every rep.
Tom’s group did El Gordo + bands.

Bench Gauntlet (thumb off smooth, 1-2-3-4-5 board)
65+100 bands + 70 chains – 3 reps ea
75+100 bands + 70 chains – 3 reps ea
95 “”” – 3 reps @ 1-board (pinky on ring)
–right shoulder precluded finish, blah, blah, blah

25 deg incline DB Extension / Pull-ups
30 1×15, 55 2×5, 60 1×5, 1×4
BWx10, +12kgx7, BWx10, Wide Grip BWx7, x4

Assistance
Armbar – 28kg 1/1, 2/2
Z-Drill: SL Hip Circles in IR 2×10/10
Z-Drill: Seated Hip Circles in IR 1×10/10

Conditioning (~40yd course down and back, I go, then Matt goes)
4x Zercher Walk +40#
4x Prowler Sprints

Lots of intensity, Lots of folks waking up early on the holiday, great workout for everybody

  • May 31, 2010

Leave a Reply 2 comments

Sam.Leahey@gmail.com Reply

I would love to have seen a video of the conditioning session 🙂

Roy Miller Reply

And I thought walking with a superyoke sounded like “fun”…………………but Zercher Walks sound like they’d be a more diabolical test.

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