5/1/13
AM
Back Squat
375 x 1
Snatch Grip Deadlift
315 x 3, 3, 3
GHD Sit Ups
45 x 10, 10, 10 w/ russian twist finisher
Glute Hamm Raise
45 x 10, 10, 10
PM
Press
200 x 1
155 x 6, 6, 6
135 x 6, 5
45 x 20, 15
Dips
3 sets:
2 chains x 10 + bw x 10
*last set was rest pause with chains: 10, 5, 3
DB Lateral Raises
40 x 10, 9, 8
20 x 12, 12, 12
Tri Push Downs
140 x 12
155 x 12
170 x 12, 10
14 x 12, 12
5 minute versa climber
5 minute run
5 minute bike
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