Me, Tom, Jeff Stru, Ant, some new guy
Warmup: Foot self-MFR, Toe Pulls, ASLR, Quadruped Groin, Static Hips/Dynamic Arms
Bench Press (thumb off smooth, to the 1/2 foam roller T&G)
5s up to 215+130 chains
1×2 245+130 chains (failed 3rd rep)
–Put on shirt and shoulder hurt with 315 to 4-board on all 3 reps, so I took it off. Very disappointed that this shoulder is not a thing of the past, but it is still improving.
Rolling Extensions (on floor) / Slastix T-Raise / Inverted Row
30 2×20
purple 2×10
BW feet long x8 + decline x8, BW decline x15
Bench Press Gauntlet (pinky on the ring, 1-3-5-boards T&G)
5x 135+130 chains
1x 235+130 chains
Pull-ups (5s hang, regrip each set)
28kg 3×1, failed 4th
24kg 6×1
20kg 2×2, 1×3, 1×1
Conditioning
2x + 2x:
Overhand Double-Arm Ropes – 30s
Indian Clubs Movement 1 – 30s
CofC Trainer 2 grips R/L – 30s
Indian Clubs Movement 2 – 30s
6x:
Overhand Double-Arm Ropes – 20/10
