Clean Grip Snatch
20x3 30x3 40x3 45x3 50x3 55x2
55x2 60x2 65x2 70x2
70x2 90x2 110x2 120x2 130x2 145x5+1 110x8
Neutral Grip Chins
Seated Rows (wide d-handle grip)
Ascending weights 12, 10, 8, 6
less weight but just going for the pump here.
Cable crunches/hanging leg raises (bunch of sets)
Last edited by The Blind Monk; 27-02-2010 at 00:17.
60x5,5 80x5 100x3 120x3 147.5x5
Wide grip pullups
bwx15 bw+5x7 bw+10x3 Bw+15x3,1,1,1
worked up to top set of 8
20x5 40x5 60x2 70x2 80x2 90x2 100x2 110x1
Hanging Leg Raises
20x5 40x5 60x5 80x5 100x5 120x5 140x5 160x9
Last edited by The Blind Monk; 05-03-2010 at 18:49.