DE Upper – 7.11.11

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.


  • July 11, 2011

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