GS #24 – BACK DAY
WARMUP — 3 SETS Back Extensions: 25 reps Walking Lunges: 1 minute NEXT 4 WEEKS: Conjuagte Method 1, 1, 1, 1, 1, 1 reps working to a 1-Rep Max Front Squat Max to Back Squat Max...
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GET STACKED #23 – BACK
3-4 SET SUPERSET GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set :Walking Lunges: 2-3 minutes Conjuagte Method Squat & Deadlift Cluster Front Squat Max to Conventional Deadlift | 1...
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GET STACKED #19 MONDAY
2 SET SUPERSET WARMUP Back Extensions: 15-20 reps Weighted Crunches: 20 reps (25lb plate) CONJUGATE LOWER BACK MAX EFFORT WORK Use 3,3,3,3 reps till its a 1,1,1 equaling rep max Check forms especially on Good Mornings...
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HEAVY CHEST — HEAVY BACK — SIZE ON
3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle...
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Heavy Back – Heavy Chest
3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle...
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I CAN’T BELIEVE THIS PUMP Part 2
BACK SQUAT *No belt ; Work to a 1 Rep Max *1,1,1,1,1,1,1 CHEST & BACK WARMUP PUMP — 4-6 SET SUPERSET Feet Elevated Push-ups: 20-30 reps *Use a deficit (Push-up rack or dumbbells) V-BAR Pull-ups: 10-20...
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GS #11: CHEST & BACK PUMP IS REAL PART II
FRONT SQUAT *Work up to a 1 Rep Max with a 10 second pause *1, 1, 1, 1, 1, 1 reps WARMUP PUMP Push-ups: 100 Reps Band or Rope Face Pulls: 3 sets of 20...
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Snatch Saturday Workout #1
[vc_row][vc_column][vc_column_text] WARMUP: 3 SETS GHD: 20 Reps Bands pull aparts 20 reps FRONT SQUAT Up to a single w/ quick pause, again to single bands SNATCH With 3 count pause at knee Singles till a MAX...
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