Thursday the guys

Squats- Pre comp. workout.
Warm ups x 5 reps. Last warm up 90% (raw max) x3 then suits on. Raw Guys do an opener for a single at 92% and then do 85%x5+.
Gear Guys- suits on Do several sets of 3's until ready for singles. Do and opener 90% x2, make sure that your at at depth. After opener do 1 set at 95-98% x1.
Dealifts- warm ups x5 then do 3's once you are above 85%. Do 1 opener at 90-92% x1. Then do 85%x5.
Abs- Incline hip ups 20 reps, Crunches 25 reps, Toe touches- 25 reps.