Me, Tom, Jeff Stru, David Silver from 90210, Ant, Santo
–2 groups – shorter guys with me
Warmup: Foot MFR, Toe Pulls, Z-Drills, Vleeming on Foam Roller, Static Hips/Dynamic Arms, Indian Clubs
Bench Press
3×3 thumb+ off smooth – up to 185+100 bands
3×3 pinky on the ring – 195+100 bands
3×3 index on the ring – 195+100 bands
Pull-Ups / Slastix Crossover T’s
BW – 3×10, +Rojitos on feet 1×3+ BWx1 (kipped pretty good)
Yellow – 3×20
–Rojitos = 15# GoFit kettlebells
Supplemental
Little Swiss Bar Tricep Extensions (1st grip) – +40#x12, +60×10, +70×12
Rope Pushdowns Drop Sets – 4x @ 60,50,40,30
Hammer Curls – 25 3×10
Assistance
28 kg Armbar – 2×1/1, hold for 5 breaths
Rolling Shoulders – 1×8/8
Leg Lowering 1 – 1x/4/4
Conditioning (10 min of Ropes/Rest/Clubs/Rest)
Neutral 2-arm Waves 60s
Rest 30s
Indian Clubs Movement 2 – 30s
Rest 30s
Shirt on Friday? We shall see.
