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
