DE Upper – 10.31.11

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

Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs – Natural, 2 1# Clubs, Prep+1-5

2-Board Press (3 grips, sinking it)
3×3 135 + 40 chains (index on smooth)
3×3 185 + 40 chains (thumb+ off smooth)
2×3 185 + 40 chains (pinky on ring)
–I won’t be around Friday, but this is 3/3 on 2-Board speed work, so the ME will be El Gordo or regular bar off 2 boards for a single.

Push-ups (chains on back) / Triceps Pushdown (bands) / KB Wave Rows
+40×5, +20×5, BWx5
+65×5, +40×5, +20×5, BWx5
+90×5, +65×3, +40×2, +20×5

Purple 3×15

40kg 3×8/8

Tall Kneeling 1-arm KB Press / Ab Dolly
16kg  2×5/5
BW 2×15

Conditioning (Ropes, Double Overhand)
5x 20/60
–Mjolnir

  • October 31, 2011

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