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Old 09-17-2012, 04:09 PM
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Saturday - Deadlift/Back

* Ring Row and Scrape Rack Row superset with Ab Bench Crunches

Deadlift ss w/ Front Lever
311x6, 4 sets
311x12

Ring Row
BWx6, 4 sets

Scrape Rack Row
100x6, 110x6, 4 sets

Hang Snatch ss w/ Lat Pulldown 113x8
100x6, 5 sets

Monday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
165x3, 2 sets
170x3, 2 sets

OH Press - 6s
145x6, 4 sets

Bench Press Chains - ss w/ Band External Rotation
160x6, 4 sets

OH Press - 9s
118.5x9, 4 sets

Bench Press Chains - speed work
150x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
131 x 8 + 4 + 3 + 3 + 2 = 20
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