June 7, 2015

SUNDAY; 10AM

WARMUP: Single Leg Glute Bridge – 2 sets -10 reps each leg; Supine Leg Whip – 2 sets – 10 reps each leg; 65lb bar – 20 reps – Good Morning (staggered stance); 5 reps behind back press; 10 reps overhead press

CIRCUIT x 5 sets each; 1 min recovery each set
Bulgarian Split Squat – 65lbs x 8 reps each leg
Pullup x 8 reps
Single Leg Deadlift – 24Kg x 8 reps each leg
Chinup x 8 reps
Goblet Squat – 24Kg x 10reps
Single Leg Pushups  x 8 reps each leg
Jump Rope x 25 skips

ALFREDSON PROTOCOL
+35LB – 15 reps left leg
Body Weight – 15 reps right leg

NOTE:
AM Heart Rate – 52bpm
Calf pull improved; Left Lumbar limited ROM.

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