June 8, 2019

SATURDAY: 10AM

WARMUP – 3 rounds
DB RDL x 12r – 40 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
Warm up 45lbs barbell x 10r
135 lbs x 5r
250 lbs x 2r x 5s – 1 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
320 lbs x 2r x 5s- 1 min recovery
WEIGHTED BOX JUMP
3r x 5s – 25 lbs – 20” box 1 min recovery
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs
Good morning – 12r – 135 lbs
Step up 20” box – 10r each leg – 50 lbs
Nordic hamstring exercise- 10r
Alfredson heel drop exercise- 20r each leg – 25 lbs

NOTE:

  • Day 47 – AM Body weight 173 lbs

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