Week#4
11/09/12 – GS Day 10
Stretching
Back SQ – 40*8, 60*8, 80*8*3
Pause SQ (3s) – 60*3*4
Zercher SQ – 40*5, 50*5, 60*5*2
Clean Pull Off Blocks – 40*3*4
Tricep Bar Bench Pull – 40*5, 50*5, 60*6, 70*5, 60*5
BB Goodmorning – Bar*5, 5*5*3
Hanging Ab’s – BW*10*4
12/09/12 – GS Day 11
Stretching
BP – Bar*8, 40*6, 60*6, 70*8*4
Tricep Bar – 40*5, 60*5, 70*5, 75*5
One Armed DB Press – 15*5, 17*5, 20*5, 25*5
Wide Rows – 45*6, 55*6, 60*5, 65*5, 45*5
Dips – BW*15, 5*12, 10*10*2
Hanging Ab’s – BW*10*4
Superset ^ Reverse Grip Pull Ups – BW*8*4
13/09/12 – GS Day 12
Stretching
S DL – 40*8, 60*8, 80*8*3
Deficit C DL – 60*8*4
BB Shrugs – 60*8*2, 80*8*3
Bench Pull – 50*8*4
Goodmornings – 20*8, 30*8*2
DB Rows – 20*8*4
Stretching – Chest
Hanging Ab’s – BW*10*4