Rack Pulls- (Pins set just above the knees) warm ups x 5 reps, then work up to 2 Max Effort sets x 5 reps. I went 495x5, and Dan went 515 x 5
Hang Cleans- 2 warm ups x 5 reps, then 2x5.
Hammer Curls- 4x10
Db Curls- 1 set t failure
Pull ups- close grip x10, mid grip x 10 reps, wide grip x10 reps
Arrow Pulls- orange or grey bands- 3x15
Crunches-25 reps, Knees to chest- 30 reps, ab wheel- 20 reps.
Tonight was a great night. The gym was full and everyone worked real hard.
Coach George W Phipps
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