Week#8
09/10/12 – GS Day 22
Stretching
Back SQ – Bar*5, 40*5, 60*5, 80*5, 100*2, 112.5*5*3
Pause SQ Bands(3s) – 60*3*4
Front SQ – 70*3, 80*3*3
Clean off Blocks – 40*3, 50*3*2, 55*3
Tricep Bar Pulls – 70*5*2, 80*5*2, 60*6
Goodmornings – 20*5, 35*5, 45*5
10/10/12 – GS Day 23
Stretching
BP – Bar*8, 40*5, 60*5, 80*2, 90*5*3, 60*1
Tricep Bar – 70*5, 75*5, 80*5, 85*5
One Armed DB Press – 25*5*2, 30*5*2
Wide Rows – 45*6, 50*6, 55*6, 60*6
Dips – 10*8, 20*8, 30*6, 40*6
11/10/12 – GS Day 24
Stretching
S DL – 40*5, 60*5, 80*5, 110*2, 130*5*3
Deficit C DL – 100*3*4
Rack Lockouts – 140*3, 160*3, 180*3*2
Bench Pull – 50*6*2, 55*5*2
Poor Man’s GHR – RB PB*6*4
DB Rows – 30*8*4
Hanging Ab’s – BW*10*4