Group 1 – Me, Rob, Bret the Hitman
Group 2 – Tom, Dr. Nick, Frank Rock
Warmup: Foot MFR, Toe Pulls, Frog Squats, Goblet Squats
Foam Press (to Half Roller, Pause, TPB, thumb off smooth)
4×2 185+120 bands
–Tough grip, working on sync leg drive off the chest
–I’ve fallen into heavier doubles on Mondays when I know I am not benching on Friday
1-arm BU KB Press / Pull-Ups (rings) / Pushdowns (light band)
16kg 5/5
24kg lots of 1/1 and 2/2
28kg lots of misses, finally nailed it on the R
32kg couple misses
–28kg is a PR. I could not do it on the L. There was a day when I could not do the 12.
–32 felt just like the 28, so I think that one will go soon at least on the R.
Ropes (light ropes, double waves)
4x 20/100
1x 20/80
1x 20/60
–Dudes dropping like flies.
Pushdowns (rope off average band)
3×20
