Friday

GBC
*Warm up all movements before starting your sets. Start with lighter weights
A1. Weighted Negative Pull Ups- 5 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)
A2. Front Squat @ 33X1; 4 reps x 5; rest 45 sec
A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec
A4. Dead Lift @ 42X2; 4 reps x 5; rest 90 sec

A1. Weighted Negative Pull Ups- 5 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)

20# ankle weights
A2. Front Squat @ 33X1; 4 reps x 5; rest 45 sec

125#,130#,135#,140#(one fail),140#(failed last rep)
A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec

5,(skipped next two sets because I'm an airhead),5,4
A4. Dead Lift @ 42X2; 4 reps x 5; rest 90 sec

165#,175#,185#,195#,195#