Tuesday and Thursday

Tuesday- Upper back and biceps.

Hammer curls- 1 warm up x8 then 3x8,
EZ bar curls- 3x8
Pull ups- HIT sets with slow 4-5 second descent and pull up. Try to do at least 5 reps a set. do 4 sets.
Power clean high pulls- set the pins below the knees and pull like a clean but into a high pull. Do 3-4 sets of 5. Use some weight on these.
Arrow Pulls- 3x12

Thursday-
The Guys: New Max effort Squat. warm up and then try for new max single. Do one set @ 85-90% for as many reps as you can do.
Stiff leg Deads- 1 warm up x5, then 3x5
Banded Donkey kicks- 3x15
Abs- Ab wheel- 20 reps, Body ups- 20 reps.

George- I am doing Eccentric less training.
Squats- 72.5% x6x3 as fast down and up as possible.
Deads- same as above.
Stiffs- 1 went 225x5, 315x5, 335x5, 355x5
Abs same as above.

Extra work done thursday morning-
Plyo push ups (Tribdeau style) 4sets. on the bench.
Incline flyes- 3 sets x10-12 I went up to 50's. Easy, just wanted to do some work.
Arrow pulls- 3x12 I couldn't do them last night. Green/mini.