ME Upper – 2.3.12

Group 1 – Me, Matt, Ant, David Silver from 90210
Group 2 – Tom, I Have No Clue How to Handoff Doug, Toni Kukoc, Oscar the Grouch

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

Bench Press (TPB, thumb+ off the smooth, SlingShot)
singles up to 365
stalled @ ~1 board w/390
–Felt real strong.  365 went up quick.  Surprised @ 390, but I was very narrow, so I’m cool.

Landmine / Rope Pushdowns / Inverted Rows (RT grip, legs long) / 1-leg Pushups
Barx10, +25# 2×5
50×20, 60 2×20
+30# HyperWear Vest 3×10
+30# HyperWear Vest 1×5/5, 1×8/8, 1×10/10

Landmine / Rope Pushdowns / Hammer Curls
Bar 2×10

50×5, 45×5, 40×5, 35×5, 30×5, 25×10
50×3, 45×3, 40×4,  35×3, 30×3, 25×10

25×10, 40×5
–Both DBs @ same time

Conditioning (Ropes, Double Waves-Neutral, +30# vest)
12′ 40/60

  • February 3, 2012

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