ME Upper – 7.23.10

Me, Tom, Jeff Stru, David Silver from 90210, Ant, Santo, Jody

Warmup: Foot MFR, Toe Pulls, Indian Clubs

Bench Press (index on the ring)
3s up to 205+90 chains
1×255+90 chains (missed the double)
1×265+90 chains
missed 285+90 chains
–missed off the chest

T-Bar Row / Incline DB Tricep Extensions
+70# 3×20
30 1×20, 55 3×8, 1×5

Bench Gauntlet (thumb off smooth, 1-3-5 Boards)
135+90 chains 5/5/5
205+90 chains 1/1/1
145+90 chains 5/1/1
–Totally fried from the extensions when everybody else did DB Flyes, which I never do

Assistance
Wide-Grip Pull-ups – BW 2×3
Armbar – 20kg 2×3
Indian Clubs – 2# Movement 2, 10x10s each

Conditioning (Ropes, Double Arm Wave, Neutral Grip)
10′ 60/30

  • July 23, 2010

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