Guest User 6/8/15 Guest User 6/8/15

Power Blog Week 4 Day 13

Monday

Back squat

2*5@85%

Zercher Squat

3*10

Leg Curl/Extesion

3*10

GHD sit-ups

3*10

Guest User 6/5/15 Guest User 6/5/15

Power Blog Week 3 Day 12

Day-3 Deadlift

2*5@80% Deadlift

2*5@80% Rack pulls

3*15@bw hyperextensions

3*15@bw reverse hypers

3*15 GHD sit-ups

Mark Messer 6/3/15 Mark Messer 6/3/15

1 snatch pull + 1 power snatch, 5x1, 2:00 rest between sets

12:00 @90%

8 pull ups

12 wall balls

14 DB alternating lunges

200m run

Not for time:

Accumulate :60/side plank