June 3, 2019

MONDAY – 9AM

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

Main:
Deadlift
x 5 50% – 185 lbs
x 3 75% -280
x 3 80% – 295
x 3 82.5% – 305
x 3 85% – 315

Hypertrophy Circuit (3 Rounds)
Close-Stance Barbell Back squat – 185 x 12r
Dumbbell Romanian Deadlift – 40 lb DBs x 12r
Barbell Good morning – 135 lbs x 12r

Restorative Circuit (2 Rounds)
Leg Extension – 30r – 10 lbs med ball
Alfredson exercise x 40 (L20/R20)
Russian twist – 40r (L20/R20) – 8 lbs med ball

Bench press
135 lbs x 10
185 x 5r
215 x 2r
230 x 1r
225 x 2r
195 x 5r

NOTE:

  • Day 42 – AM Body Weight: 174 lbs

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