DE Upper – 7.23.12

Group 1 – Me, Matt, Frank Rock, Rob
Group 2 – Tom, Dr. Nick, Chris Fan

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

Bench Press (Bamboo Bar, pinky on the ring)
20x Bar +16kg on micros
10x Bar +16kg on micros +10kg on micros
2×5 Bar +16kg on micros +10kg on micros + 14kg on micros
–Heavy as all get out

KB Snatches / Rollouts (wheel) / Inverted Row (Wobble Bar, legs long)
24kg x5/5, x6/6, x7/7, x8/8, x5/5

BW 3×10

BW 3×10

  • July 23, 2012

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