Group 1 – Me, Matt, David Silver from 90210, Frank Rock, EL MAYOR, Rob
Group 2 – Tom, Chris Fan, Man Mountain Rock, Ant

Warmup: Indian Clubs – Natural, 1 2@ Club, Prep+1-2

Bench Press (IWB, 3 grips, comp pause)
8×3 120+140 bands
–I’d say I pretty much felt miserable.  Yeah, pretty much.
–And if we keep benching, next 3 weeks will start with 95+180-200 bands.

Extensions (Super Bar)
Bar x20
Bar+50 x10
Bar+70 x10, x12
–Both PRs

Pull-Ups (3s hold @ top)
BW x3, x3, x2, x1
–Getting way over the bar more than the bar up @ CK-FMS

Ropes (Double Waves, 2″)
4x 25/35
Rest 1′
4x 25/35
Rest 1′
4x 25/35
–Cardio for this interval is great.

  • May 6, 2013

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