Week 9 Day 1

Day 1 ***sets marked incorporate 3 second pause at the transition point Goblet Squat - 3 x 2* Serrano style pause squats Deadlift - 5***, 4 x 1** - single leg glute bridge - 5/5 - Ring Ys - 10 (***Pause on warm up DL set at the knee on the way up) **10 second lockout pause at top of single deadlift reps. Drop the weight after the pause (no eccentric) Weighted Chins - 3,2,1*** all pause at top Ultimate Pump Supersets: Straight Arm Lat pull downs DB Curls Reverse Hyper Neck Plank (seconds)