Week#5
18/09/12 – GS Day 13
Stretching – Hips, Hams
Back SQ – Bar*8*2, 40*8, 60*8, 85*8*3
Pause SQ (3s) – 60*3*4
Zercher SQ – 60*5*2, 70*5*2
Clean Off Blocks – 40*3, 50*3
Tricep Bar Pulls – 50*5, 60*5, 70*5*2
BB Goodmornings – 5*5*4
Stretching – Hips, Hams
19/09/12 – GS Day 14
Stretching – Hips, Hams, Chest
BP – Bar*8, 40*8, 60*8, 75*8*3
Tricep Bar – 60*5
One Arm DB Press – 15*5, 17*5, 20*5, 25*5
Wide Rows – 45*6, 55*6, 60*6, 65*6
Dips – BW*10, 20*6*3
Hanging Ab’s – BW*10*4
Stretching – Hips, Hams
21/09/12 – GS Day 15
Stretching – Hams, Hips
S DL – 40*8, 60*8, 90*8*3
Deficit C DL – 60*5,70*5*3
BB Shrugs – 60*8, 70*5, 80*5, 80*8
Bench Pull – 50*8*4
Goodmornings – 30*8*4
DB Rows – 20*8, 25*8*3
Hanging Ab’s – BW*10*4
Stretching – Hips, Hams.