DE Upper – 9.3.12

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

  • September 3, 2012

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