ME Upper – 12.21.12

Group 1 – Me, Frank Rock, El Mayor, Ant
Group 2 – Tom, Chris Fan, Ogre, Crazy A

Warmup: Tactical Frog, Splits, 2.0, Indian Clubs – Natural, 2 1# Clubs, Prep+3

Bench Press (IW Bar, pinky on ring, Slingshot)
3×315
1×365
–365 went up fine, but I wasn’t dominating.  I thought I was going to have a bigger day, but I was down.

TRX Inverted Row (legs elevated) / DB Extensions / Rollouts (bigger wheel)
BW 3×15
35 3×8
BW x15, 2×11

Ropes (2″, Double Waves)
4x 20/35
rest 55
4x 20/35
–Kept the pace so will move to 20/30 next week

Van Dam Splits
Nailing 10s hold with Clasp Knife techniques and very tall

  • December 21, 2012

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