May 20, 2019

MONDAY– 4:30AM

1.75 mile walk (+32 lb weight vest)

MONDAY 5:30PM

Warm up:
Resistance band pull apart 15
BW Squat 15
Jump Squat 10
Box Jump 5

Main:
Deadlift x10 – 135 lbs
x 5 – 185 lbs
x 3 – 245 lbs
x 3 – 280 lbs
x 3 – 290 lbs
x 3 – 300 lbs (hook grip)

Hypertrophy Circuit
3 Rounds
Squat – 185lbs x 10r
Dumbbell Romanian Deadlift – 50 lbs Dbs x 10r
Barbell good morning – 95 lbs x 12r

Restorative Circuit
3 Rounds
Seated DB Leg Extension – 20 lb DB x 20 r
Nordic hamstring curl x 12 r
Seated Russian twist – 20 lbs x 30 r (15/15)

NOTE:

  • AM body weight 172 lbs
  • Day 28 – 15% to 10% body fat program

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