DE Upper – 9.26.11

Group 1 – Me, Matt, Jeff Stru, Ant
Group 2 – Tom, Dr. Nick, Frank Rock

Warmup: Foot MFR, Toe Pulls, Frog Squats, Halos, 24kg TGU, Indian Clubs – Natural, 2 1# Clubs, Movement #4, Split work

Bench Press (TPB, 3 Grips inside the ring)
8×3 105+2 minis doubled
–Matt wants to max out on Friday, and every lift, he always goes too slow on the first rep of his speed work.  So without him knowing he did a powerbomb bench press where I threw the reps down on him.  And yes, that is with 140+ pounds of band tension on the bar at the top as well.  The reps flew for him.
–Bar was flying for me.  Felt strong and arched.

Incline Bench Press (Bamboo Bar) / Inverted Row (legs long, chain-suspended bar) / Band Pushdowns
20x Bar + 14kg on short orange
20x Bar + 18kg on short orange
15x Bar + 18kg on short orange + 20# on micro
BW 3×15
Purple 2×15, 1×12

1/4 Get-up / Inverted Row (legs decline, chain-suspended bar) / Band Pushdowns
1×2 24kg
2×10 BW
Green 2×5

This working out every other week keeps you supercharged on this first workout of the week.  I should be getting in 4 or 5 this week.

  • September 26, 2011

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