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Uncategorized

Week 9 Day 1 11/27/2012

By Rob | In Uncategorized | on November 27, 2012

Shoulder Press

Warm Up

*TM = 90% of New 1 Rep Max

Warm-Up Sets:

Set 1: (TM x .4) x 5 Reps + 10 BW Rows (like a ring row, but barbell in rack)

Set 2: (TM x .5) x 5 Reps + 10 BW Rows

Set 3: (TM x .6) x 3 Reps + 10 BW Rows

Work Sets

*TM = 90% of New 1 Rep Max

Set 1: (TM x .65) x 5 Reps + 10 BW Rows

Set 2: (TM x .75) x 5 Reps + 10 BW Rows

Set 3: (TM x .85) x 5 Reps plus + 10 BW Rows

Assistance

SP @ .5 TM 5 x10

BW Rows 5 x 10

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