April 24, 2015

FRIDAY; 5PM

WARMUP: Supine Leg Whip – 10 each leg; 95LB Barbell, 10 reps – RDL / OHP / Good Morning;  5 reps Overhead Squat

OVERHEAD PRESS
120 x 5 reps x 2 sets

SQUAT
135 x 10 reps
190 x 5 reps x 2 sets

DEADLIFT
270 x 5 reps x 2 sets (clean grip)

HIP THRUST
270 x 10 reps x 2 sets

BENCH PRESS
135 x 10 reps
205 x 5 reps x 2 sets

PULL UP
+25 x 5 reps x 2 sets

CHIN UP
+25 X 8 reps

ALFREDSON HEEL DROP
+25lbs – 15 reps each leg

AB WHEEL
20 reps

Note:
60 – seconds recovery between sets

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