December 11, 2016

SUNDAY; 9 AM

WARMUP – Turkish Get-up – 24kg x 5 reps each side

SQUAT
225 lbs x 5 reps
245 x 3 reps
255 x 2 reps

DEAD LIFT (pronated grip)
245 x 5 reps
275 x 3 reps
300 x 2 reps

HIP THRUST
245 x 5 reps
275 x 3 reps
300 x 2 reps

BENCH PRESS
185 x 5 reps
205 x 3 reps
215 x 2 reps

WEIGHTED PULLOVER (50 lb DB)
3 sets of 10 reps

PUSH UPS (1 min recovery)
20, 20, 10

NOTE:
AM Body Weight – 177 lbs

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