11.27
Greetings from the Friday crew, consisting mostly of guys in their 20′s who lift heavy 8 days a week and a few old men barely hanging on. Melissa Henry, Nate Gretsky and Mark Fleming normally lift with the Saturday crew.
Chain suspended squats:
warm-ups
335 X 2 (Melissa Henry, Mark Fleming, Nate Gretsky, Pete Sengos, Lynn Halter)
385 X 1 (Henry)
405 X 1 (Henry)
425 X 2 (Fleming, Gretsky, Sengos, Halter)
475 X 2 (Fleming, Gretsky, Sengos, Halter)
495 X 1 (Fleming)
515 X 2 (Gretsky, Sengos, Halter)
535 X 2 (Gretsky)
555 X 2 (Sengos, Halter)
605 X 1 (Sengos)
675 X 1 (Halter)
715 X 1 (Halter)
765 miss (Halter)
Deficit Deadlifts-Standing on 3 in platform (Sengos & Gretsky):
315 plus double choked minis X 1
315 plus double choked minis + single choked minis X 1
315 plus double choked minis + single choked monster minis X 1
315 plus 2 double choked minis-Miss
Reverse hypers:
210 for 2 sets of 10
Glute Ham raises:
2 sets to failure
Standing ab rope pulldowns:
110 for 3 sets of 10
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