July 12, 2019

FRIDAY 4:15 AM

WARMUP  (3 rounds)
DB RDL x 12r – 30 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 135 lbs
Good morning – 12r – 135 lbs
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

FRIDAY 3:30PM

DYNAMIC EFFORT SQUAT
135 lbs x 5r
225 lbs x 4r
265 lbs x 1r x 5s – 2 min recovery

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
345 lbs x 1r x 5s- 2 min recovery

WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1rep immediately after squat & deadlift)

NOTE:

AM Body weight 172.5 lbs

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