DE Upper – 5.7.12

Group 1 – Me, Matt, Tired John, Rob
Group 2 – Tom, Chris Fan, Dr. Nick, OTG

Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs – Natural, 1 2# Club, Prep+1-2

Bench Press (El Gordo, 3 grips inside the ring)
8×3 165+80 bands

Tall Kneeling BU KB Press / Inverted Row (Wobble Bar) / Rollouts (Ab Dolly)
16kg x10/10
20kg x2/4, x4/1, x4/4
–Brilliant symmetry exposed

Decline BW 1×9
–Kept falling off
+25# Hyperwear Pro Vest Leg Long 2×10

+Miniband 3×10

Hammer Curls / Rope Pushdowns
25s 1×10, 50s 3×10
50×10, 70 2×10, 1×5

Ropes (bigger ones than @ FFL)
10′ 20/40
–Did these @ Drive later in the day
–Lost the pace on the 7th round 

  • May 7, 2012

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