Week#7
02/10/12 – GS Day 19
Back SQ – Bar*5, 40*5, 60*5*2, 80*5, 95*5, 105*5*3
Pause SQ Chains(3s) – 60*3*4
Zercher SQ – 80*3, 90*3, 100*1, 112.5*1
Clean off Blocks – 40*3, 50*3*2, 55*3
Tricep Bar Pulls – 60*5, 70*5, 80*5*2, 60*6
Goodmornings – 22*5, 35*5, 42*5, 52*5
03/10/12 – GS Day 20
BP – Bar*5, 40*5, 60*5, 80*2, 85*5*3
Tricep Bar – 60*5, 70*5, 80*5, 85*5
One Armed DB Press – 17*5, 20*5, 25*5, 30*5
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dips – 10*8, 20*8, 30*8, 40*8
Hanging Ab’s – BW*10*4
Reverse Grip Pull Up’s – BW*6*4
05/10/12 – GS Day 21
S DL – 40*5, 60*5*2, 80*5, 100*5, 115*5*3
Deficit C DL – 100*3*4
BB Shrugs – 80*5, 90*5, 100*5*2
Bench Pull – 60*5*2, 50*6*2
Poor Man’s GHR – RB PB*8*3, RB*5
DB Rows – 30*8*4