Week#9
16/10/12 – GS Day 25
Stretching
Back SQ – Bar*5, 40*5, 60*5, 80*3, 100*2( BELT), 120*1( LightWRAPS), 130*3*3( SUITstrapsDown)
Pause SQ Bands(3s) – 60*3*4
Front SQ – 70*3, 75*3, 80*3, 85*3
Clean off Blocks – 40*3, 50*3*2, 55*3
Tricep Bar Pulls – 70*5*2, 80*5*2
17/10/12 – GS Day 26
Stretching
BP – Bar*8, 40*5, 60*5, 80*3, 92.5*3, 95*1
Tricep Bar – 70*5, 75*5, 80*5, 85*5
One Armed DB Press – 25*5*2, 30*5*2
Wide Rows – 45*5*4
Dips – 10*8, 20*8, 30*6, 40*6
19/10/12 – GS Day 27
Stretching
S DL – 40*8, 60*5, 80*5, 100*3, 130*3( SUIT), 140*3*3
Rack Lockouts – *3, *4
Poor Man’s GHR – BB*8, BB*5
DB Rows – 30*8*4
Hanging Ab’s – BW*10*4