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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ALL OUT BACK
WARMUPS -- 3 Set Superset GHD: 3 sets of 10-20 reps Toes 2 Bar: 10 reps FRONT SQUAT *Work to a 1 Rep Max with a Pause ; No Belt *20 reps with bar, then...
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GET STACKED #10 BACK
Front Squat *Work up to a 3 Rep Max ; No Belt *3,3,3,3,3 WIDE GRIP PULL-UPS BODYWEIGHT WARMUP Pull-ups: 100 reps Total (advanced ; add weight if needed *Scale to 25-50 reps depending on strength/skill level ROWS...
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