ME Upper – 12.16.11

Group 1 – Me, Tired John, Frank Rock, Pete Rock
Group 2 – Tom, Me, MOOneesh, Scott Who Won’t Go Heavy

Warmup: Foot MFR, Toe Pulls, Frog Squats, Goblet Squats, Swings, 1-arm Swings, Seated Shoulders, Indian Clubs – Natural , 2 1# Clubs, Prep+1-3, Splits

Bench Press (Swiss Bar-3rd handle)
singles up to 295+40 chains
–Very strong

Incline Bench Press (Bamboo Bar, pinky on the ring) / Rope Pushdowns / Inverted Rows (legs long, RT grips)
no clue how heavy 3×10
60 2×10, 70×10
+40# vest 3×10

Conditioning (Ropes, Neutral Overhand Double Waves)
5x 20/60
–Mjolnir intensity; cardio is still garbage

Van Dam Lift Progression
–Couldn’t nail the pop up on my right side
–Got up to no hands with shortening up the support to mid-calf.

  • December 16, 2011

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