ME Upper – 9.30.11

Me, Frank Rock, Bret the Hitman
–Tom is teaching @ RKC, and everybody else just softly bagged it

Warmup: Foot MFR, Toe Pulls, Pressups, Leg Rolling, Indian Clubs – Open Half Kneeling, 2 1# Clubs, Prep+1-2

Foam Press (to Half Foam Roller, El Gordo, thumb+ off the smooth)
1×195+90 chains
–Got startled with the weight about half way up, so went back down to regroove and build back up.
Singles up to 255+90 chain
Pinned on 275+90
–All 3 of us were strong.  Frank Rock got 225/315 at the top which is huge for him.
–Narrow grip is very self-limiting and useful for me.  It makes competition grip feel like a 5-board.
–Chains did not completely deload at the bottom, so maybe +10 at the bottom.

Bench Rows / DB Extensions / Ab Dolly Rollouts
Against Bluex10, Blue+Purple 2×12, 1×20
–Pain in the ass to set up, but I may argue this is the best pulling movement to support the bench.
30×10, 35×10, 40 2×5

Double Arm Waves / Standing Abs / Rest
4x30s Balls Out 100%
–Like really Balls Out
4x30s Blue off GHR
4x30s Catch Breath

Conditioning (Ropes, Neutral Grip Alt Waves)
8′ 30/30
–Not as much balls out

  • September 30, 2011

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