August 16, 2019

FRIDAY 4:30AM
1 mile walk

FRIDAY 3:30PM
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
270 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
360 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
NOTE:
AM Body weight – 173 lbs

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