July 1, 2019

MONDAY– 4AM

CIRCUIT – 3 Rounds
Push-ups – 20 reps
Close-Stance Back Squat – 205 lbs x 12r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

1.5 mile walk (40 lbs vest)

MONDAY– 5PM

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

Deadlift
x 10 empty bar
x 3 85% – 330 lbs
x 3 82.5% – 320 lbs
x 3 80% – 315 lbs
x 3 70% – 275 lbs
x 5 50% – 195 lbs

Restorative Circuit (2 Rounds)
Leg Extension – x 50r (L25/R25) 20 lbs ankle weight
V Ups – 15r
Hamstring curl – 50r L25/R25) 20 lbs ankle weight

Note

  • Day 70 – AM Body weight – 173 lbs
  • increased protein by 40 grams

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