Me, Tom, Jeff Stru, David Silver from 90210, JB, Ant, Santo
–2 warmup racks, but I’ll be damned if I am going to warmup with the Spider and then try to go big with the SSB
SSB Box Squat
–Almost went out on the 3rd rep. Took about 5s before going for #4.
495 2×4 (high box, lower on 2nd box)
–I guess it takes me 2 weeks with a bar to get the groove right as this is the 3rd 2-week wave where the down week was destructive, but the first 20# heavier week was tough. Last week I went 440 fo 4 and 460 for 1 last week. I think the Spider next week is 460×5 and 480×4.
–Tom didn’t finish today. He wasn’t hurt, just not recovered from Sunday’s KB Class. We did over 200 swings on Sunday; I don’t have half his cardio, so I probably BS’d and plust I was only using a 28 for swings while he was using a 40. On my last warmup with I think like 365 for 2, I was definitely in a negative shin angle since I was sore today, but not enough to not correct. He got pinned with his first big set of 360 with a big negative shin angle. I don’t care who you are, you can not get off the box with the SSB with sitting back that far.
Spider Bar Good Morning (no belt)
265 2×8, 2×10
–No belt makes quite a different.
TRX Inverted Row (feet on bench) – BWx10, x15, x10
Green Band Pushdown – x10, 2×20
–First rep was Ah HAH, can’t do these with no warmup after heavy tri’s Monday.
Batwings – 35# DBS, 3×10
–If Dan John says to do them, I’ll do them.
Indian Clubs – 10s swings 1-arm Movement #2, didn’t count
Hi, Charlie! Impressive work! Can you please explain what batwings are, or perhaps direct me to where I can find about this exercise? Thanks!