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Old 01-17-2013, 05:13 PM
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Thursday - OH Press

OH Press (clean to start each set)
140 (+10 each set) 190x3
202.5x3
181x7 - cluster set (as are next 2)
181x6
181x5
141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets (as are next two sets)
141x4, 4, 3, 3, 2, 2, 1, 1
141x5, 4, 3, 2, 1
92.5 x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Hang Snatch 5 reps followed by High Pull 3 reps (same weight, not putting bar down)
92.5, 5 sets

superset with

Pushups
5 sets until failure using various isometric holds and regular reps

* If I want to look like a bodybuilder I need more upper back mass. I remember my upperback looked better when I was doing hang snatches a lot. Figured after OH press would be a great day to incorporate some hang snatch work. High pulls were just a bonus for some more trap/delt stimulation.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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