DE Upper – 12.19.11

Group 1 – Me, Frank Rock, Tired John
Group 2 – Tom, Dr. Nick, Rob

Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs – Tall Kneeling, 2 2# Clubs, Prep+1-3

Bench Press (Bamboo Bar, pinky on the ring)
3×10 up to 24kg on mini, 10kg on micro
–Bells were touching the floor; poor setup
–This was as hard as we’ve had it on the Bamboo Bar, but not nearly as heavy.

Incline Bench Press (Sorinex Log Bar, Angled Grips) / DB Extensions / KB Wave Rows
2×10 165
30s x10, x15, x20
36kg x10/10, 48kg 2x 8/8

Standing BU KB Press / Rollouts (Ab Dolly)
2 12s 2×5
20kg 1×1/1
–nailed both sides pretty equally

  • December 20, 2011

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