DE Upper – 9.16.11

Group 1 – Me, Tom, Zuck, Ant, Tired John
Group 2 – Matt, Jeff Stru, Frank Rock, dude I keep forgetting his name and refuses to go heavy, Crazy A

Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, 1-arm Swings

Bench Press (pinky on ring)
3×3 155+Elite short reds+Elite orange doubled
6×3 175+Elite short reds +Elite orange doubled
–100 pounds extra at the top.  30 on the reds, 20 on the doubled oranges, which are just the same as Micros.
–With all these days off, the bar was flying for me with these weights.  Felt great.

Bench Press (competition pause)
195×5 (illegal wide)
225×5 (illegal wide)

Wave Rows / Thick Grip Wrist Roller
28kg 3×10/10
5# x1, 2×2

1-Arm C&P
–Playing with off support and phasic stuff with off-arm.

Then I helped Zucker’s shoulder with some seated ART and RT1.  He could not do RT2.
Expecto Patronum!!!!
Will be in NC for next several days, so just will be doing KB stuff and maybe some sprints.

  • September 16, 2011

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