DE Upper – 1.30.12

Group 1 – Me, Matt, No So Tired John, Frank Rock, Dr. Nick
Group 2 – Tom, Ant, Rob, My Arms Are Too Long To Bench Doug, Toni Kukoc, Oscar the Grouch

Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, Seated Shoulders, Indian Clubs – 1 1# Club, Open Half Kneeling, Prep+1-2 R/L

2-Board Press (Thumb+ off smooth)
Triples w/215 + 80 bands
–Speed got revved up 2-3 sets in.  Not sure how many we did, maybe 6 or 7×3.

JM Press (Swiss Bar, 3rd grip) / Inverted Row (legs long, RT handles) / Plank
75 3×20
+30# Hyperwear Vest 3×10
+30# Hyperwear Vest 3x 5×10/2

Conditioning (Double Neutral Grip Waves, +30# vest)
5x 20/80

KB Snatches (16kg)
Progressions (1-arm swing, High Pull, Snatch) and 10/10

  • January 30, 2012

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