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well i know im going to catch flak but oh well.
Speed Lower
Box Squats - 135 + Strong & light bands - 6 x 2.
Speed Deads - 275 x 4 x 3.
snatch grip hyperext - 70lbs x 3 x 8.
Zercher squats - 135lb x 4 x 10.
power stairs shrugs - 225 x 3 x 5 with 5 seconds rest between each of the 5 reps. 2 sets total.
Hanging abs - 3 sets of as many as i could before grip fell.
that was it........ took about 55 minutes.
feel good, back cramped on last set of hypers - i think i was over emphasising the movement and caused the cramp.
X
Speed Lower
Box Squats - 135 + Strong & light bands - 6 x 2.
Speed Deads - 275 x 4 x 3.
snatch grip hyperext - 70lbs x 3 x 8.
Zercher squats - 135lb x 4 x 10.
power stairs shrugs - 225 x 3 x 5 with 5 seconds rest between each of the 5 reps. 2 sets total.
Hanging abs - 3 sets of as many as i could before grip fell.
that was it........ took about 55 minutes.
feel good, back cramped on last set of hypers - i think i was over emphasising the movement and caused the cramp.
X
