May 25, 2019

SATURDAY 9 AM

● Warm-Up (3-5 Rounds)

Light Dumbbell Romanian Deadlift x 10 – 40lbs x 10

Jump Squat x5

Box Jump x1-5

● Dynamic Effort / Back Squat

Warm-Up

1s x 135 x 10r

Working sets

4s x 230 x 2r

4s x 235 x 2r

● Conventional Deadlift

5s x 305 x 2r

● Weighted Box Jump – 18” box

1s x 3r – 45 lbs

5s x 3r – 20 lbs

● Hypertrophy Circuit

Split squat – 10r x 2s each side 100 lbs

Good morning – 12r x 2s

Leg Extension 15r x 2s – 40 lbs

Nordic hamstring – 10r x 2s

Alfredson exercise (lower leg) – 15r each leg

NOTE:

Day 33 – AM Body weight 171 lbs

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