Stiff Leg Deadlifts- warm ups x 5reps, then 2 Max Effort sets x 3 reps. (Coach went 405 x2x3)
Hang Cleans- warm up x 5 reps, then 3x5. (Coach went 205 x2x4)
Hammer Curls- 3x8 (Coach went up to 65's)
Alternate Db Curls- 1 set to failure (use a weight you can get at least ten reps with)
Pull Ups- 35 reps Total. Do as many sets as it takes to get 35 reps.
Abs- Heavy Striaght Leg Sit ups- 2x20 (we used 200 lbs. on these.) Place the plates on your chest and go for it.
It was a good night. The gym was packed and everyone lifted awesome.
Coach George W. Phipps
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