ME Upper – 3.16.12

Group 1 – Me, Matt, David Silver from 90210, Frank Rock
Group 2 – Tom, Jeff Stru, Oscar the Grouch

Warmup: Foot MFR, Toe Pulls, Frog Squats

Bench Press (El Gordo, thumb+ off smooth)
Triples up to 255+90 chains
–Warmups were heavy, so I stuck with 3’s, and this was a nice lift for me.

Pull-Ups / DB Extensions / Landmines
BWx5
+12kg on foot 3×5
–Getting way over the bar on every rep; really getting range back after Scap and Cubos worked on me a few weeks ago

30×12
40×10
50×8, x5

Bar 2×10
+10 2×8

4-Board Press (El Gordo, Index on smooth)
195+90 chains x12, x9

Conditioning (Ropes, Neutral Double Waves)
10′ 30/30

Couple snatch progressions just to remember.
Tom and Matt both nailed MuscleUps.  I did not try. 

  • March 16, 2012

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