DE Upper – 10.24.11

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

Warmup: Foot MFR, Toe Pulls, Frog Squats, Goblet Squats, 32kg Swings, Seated Shoulders, Indian Clubs – Open Half Kneeling, 2 1# Clubs, Prep+1-4, Splits

2-Board Press (El Gordo, thumb+ off smooth, T&G)
4×3 175+minis
2×3 185+minis
2×3 195+minis
–Ant got up to 285+minis for a triple after a week and a half off.  He easily could have gone 320 or 330+the bands for a single.
–Matt and I used the same weight.
–Nick and Rob used 125+bands.

Incline Press (Swiss Bar, 3rd handle) / Rope Pushdowns / Inverted Rows (Rolling Thunder grips)
125×10, x12, x12, x10
50×15, x12, 45 2×15
BW Decline x6, Legs Long 2×10, Decline x8

Conditioning (Ropes, double waves, neutral grip)
5x 20/80

  • October 24, 2011

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