DE Upper – 7.4.11

@ Tom’s
Group 1: Me, Matt, Bret the Hitman, Tired John
Group 2: Tom, Dr. Nick, L-Train, Crazy Aaron
–2 groups switched out the first 2 bench techniques.

Warmup: Foot MFR, Toe Pulls, Hip Matrix, Frog Squats, Halos, Indian Clubs – 2 1# Clubs, Prep, 1-5

Bench Press (Bamboo Bar, pinky on ring, KB suspended)
10x up to Bar+16kg on mini, 8kg on mini, 15# on mini
2×5 Bar+2 16kg on mini
–First time ever using the Bamboo Bar.  If you have this bar, you will never do KB Suspended on a straight bar again.  Every rep grounds you, forces to push into the bench and use the lats.  The rep looks scary as all get out, but you don’t feel like you’re going to lose them.

Bench Press (El Gordo, thumb off smooth)
3s up to 155 +2 micros/side
2x 195+ 2 micros/side

BW 4×6, 2×3

Gauntlet (TPB, 3-board, 4-board, 5-board)
95+minis (5x @ 3-board, 4-board, 10x @ 5-board)
185+minis (5x @ each board)

  • July 4, 2011

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