Me, Tom, David Silver from 90210, New Jeff
Warmup: Foot MFR, Toe Pulls, Segmental Rolling, Press-ups, Z-Drills, Frog Squats
Spider Bar Box Squat
410×5
430×4
500×3, x4 (not that high box but still high box)
–Got fancy with narrow stance on 1st set.
–Destructively easy on all weights. I guess I need a week to get the groove for a new bar because for 20 lbs less, this was stupid easy.
–Huge improvement from David. He’s got the sit back hinge down.
Assistance
Thick Grip Inverted Rows BWx15,2×12
Ab Roller – 3×12
Z-Drill – Seated Hip ABD 3×10/10
Landmine – +10 3×8/8
Conditioning
Zercher Walk – +40# 5x40yd
Prowler – 2x 3min/1min
