July 26, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
185 x 5
230 x 1
235 x 1
240 x 1
210 x 3
Overhead Press
115 x 5r x 2s
RDL – 50 lbs DBS – 10r x 2s
Jump squat x 5r x 2sg
Box Jump 20” x 5r x 2s

1 mile walk

FRIDAY 4:30PM

WARMUP  (2 rounds)
DB RDL x 10r – 50 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
260 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
355 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 140lbs x 2 sets
Good morning – 10r– 140lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 172 lbs

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