Group 1 – Me, Ant, Dr. Nick, Young Suspect
Group 2 – Tom, Jody, Donna
Group 3 – Matt, Frank Rock, Tired John
Warmup: Foot MFR, Toe Pulls, Pressups, 2.0, Frog Squats, Band Pullaparts, Indian Clubs – 2 Clubs, 1#, Prep, 1-5
Bench Press (pinky on the ring)
Triples up to 195+minis doubled
–Somewhere between 135-155 felt the fastest.
–L shoulder pinching since the 40kg press from Friday.
Push-Ups (add 20# chain on back after 5 reps) / Rope Pushdown
5x-5x-5x-5x, 5x-5x-3x-3x, 5x-5x-1x-1x
35 3×15
Bench Press (Bamboo Bar, pinky on the ring) / TRX Inverted Row (decline)
1×10 Bar + 16s on minis; 1×10, 1×12 Bar + 24s on minis
–1 KB is a lot easier than a whole mess of KBs and little jumps
BW 3×10
Armbar / Pull-Ups (off rings)
24kgx2/2, 3/3
BW x4, x6
Indian Clubs (1 Club, 1#, Tall Kneeling, Movement 1)
Slow 10/10
Medium 10/10
Fast 2×10/10
