June 17, 2019

MONDAY – 2:30 PM

CYCLING 30 min active recovery 80-105 watts  80 rpm

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% -285
x 3 80% – 300
x 3 82.5% – 310
x 3 85% – 320

Hypertrophy Circuit (3 Rounds)
Close-Stance Barbell Back squat – 205 x 10r
Dumbbell Romanian Deadlift – 45 lb DBs x 12r
Barbell Good morning – 135 lbs x 12r

Restorative Circuit (2 Rounds)
Leg Extension – 20r – 20 lbs ankle weight
Alfredson exercise x 40 (L20/R20)
Russian twist – 40r (L20/R20) – 10 lbs plate

Bench press
135 lbs x 10
185 x 5r
215 x 2r
235 x 1r
225 x 2r
205 x 4r

NOTE:
Day 56– AM Body Weight: 172 lbs

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