|mikes gym workouts|
1. front sqt: work up to 90%x2x5
2. rack jerks: work dip and drive and finish: 2, 2, 1, 1, 1. last single should be the heaviest!
3. seated good mornings: 5 x 5 reps. start light. sit on bench, spread legs wide, dorsi flex ankles...try put chest on thighs, stretching the hamstrings working the low back.
4. abs: your call