DE Upper – 10.10.11

Group 1 – Me, Matt, Tired John, Bret the Hitman
Group 2 – Tom, Dr. Nick, Jeff Stru, Captain Starstruck

Warmup: Foot MFR, Toe Pulls, Frog Squats, 24kg Swings, 24kg 1-arm Swings, Halos, Indian Clubs – Natural Stance, 1 2# Club, Prep+1-2

Bench Press (thumb+ off smooth)
8×3 105+160 bands

Rope Pushdown / Pull-Ups (off rings) / BU KB 1-arm Clean to Squat to Press / Incline Bench Press (Bamboo Bar, pinky on the ring)
50×12, 60 2×10, 50×12
BW 2×5, +12kg on foot 2×3
12kg x3/3, x2/2
3×12 Bar+like 181 bunch up on micros quadded

Bench Rows (middle finger on ring) / Ab Dolly
1×15, 2×20 Blue
–set it up better last time
BW 1×15, 1×12, 1×15

Conditioning (Battle Ropes, neutral double wave)
4x 20/60
–Mjolnir intensity
–Went a little long on the 3rd round.  I looked up and saw 0:17, and I was like WTF.  I had gone straight through to Bret’s interval.

  • October 10, 2011

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