Group 1: Me, Matt, Asymmetrical Jack, Ant
Group 2: Tom, Frank, Dr. Nick, Jeff Stru, Zucker
Warmup: Foot MFR, Toe Pulls, Frog Squats, Halos, Pressups, 2.0, Indian Clubs – 2 clubs, 2#, Prep+1-3
Bench Press (El Gordo, pinky on the ring)
Triples with 215
–One set with 265, too heavy for DE.
Incline Bench Press (Bamboo Bar, pinky on the ring) / W-Raises (yellow Slastix) / Wrist Rolling
1×10, 3×15 Bar+15#,20#,8kg on micro & mini
–Very impressed with the Bamboo Bar. Again it is enormously different than using a straight bar with KB suspended.
–Huge difference after rep 10 into 11-15. 10 was easy, 11-15 was very hard. Went to 15s because changing out the little bells was too much a hassle.
3×10
x2 #5, 2×2 #15
TRX Inverted Row (decline) / KB Wave Rows
BW 3×10
28kgx10/10, 40kg 3×5/5
3-Board Press (El Gordo, pinky on ring)
215+minis 1×5
–Elbows out on each rep, touch and go. 3-Board for me is probably like a 4-Board for most people in terms of where the lockout is during the press.
–Cooked for 2nd set. Pinned with 265+minis. Vegas caught up.
