GROUP WARMUP
2 sets –
:30 bike
5 external oblique opener variation w/ leg raise
5 T-spine openers
5 sandbag squats (tempo)
5 light dumbbell strict press

OVERHEAD STRENGTH
3 sets –
1 strict press + 1 push press + 1 push jerk + 1 split jerk
60-70%

LEG STRENGTH/REVERSE PYRAMID
Back Squat
4 @ 92%
rest 2-3 minutes
12 or more @ 80%
rest 2-3 minutes
12 or more @ 70%

TRICEP/BICEP BUILDER
3 sets-
10 Barbell curls
10 Banded single arm Tricep extension

SHOULDER/CHEST BUILDER
3 sets –
10 Alternating Dumbbell Floor Press
8 Dumbbell Rear Delt raise
6 Banded face pulls

HAPPY BIRTHDAY TO JOHN DAKIN! 

Victory Grips Order due today

If you haven’t already, please email me your size and style of Victory Grips. I will be placing an order tomorrow.