Upper – 3.12.14

Group 1 – Me, Matt, Tired John, Patrick the Starfish, Dr. Nick
Group 2 – Tom, Frank Rock, Rob, Oscar the Grouch

Warmup: Foot MFR, Toe Pulls, Frog Squats

Bench Press (Bamboo Bar, pinky on the ring)
7×15 Bar+16kg on orange short + 12kg on orange short
–7 sets of 15?

Rope Pushdowns / Inverted Row (RT grip, legs long) / Rollouts (ball bearings)
50×30, 60 2×12, 1-arm 30 1x
+30# Hyperwear vest 5×10
+30# Hyperwear vest 3×5
–Too much lats 

Conditioning (Ropes, Alt Waves, +30# Hyperwear Vest)
10x 15/105
–Martino is right.  Double Waves are much better for throwing tension.

  • March 13, 2012

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