Week 11 – Day 33A

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 20 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 165

3 x 185

2 x 205

3 x 5 x 225

Row:

5 x 95

3 x 115

2 x 125

5 x 5 x 140

Bench:

2 x 5 x Bar

5 x 65

3 x 85

2 x 105

5 x 5 x 125

Accessory:

Dips:

5/5/4 x BW

Reverse Crunches:

3 x 10 x 17.5lbs

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