September 6, 2019

FRIDAY 3:45PM

WARMUP  (3 rounds)
DB RDL x 10r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 x 2r w/u
255 x 3r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 5s- 3 min recovery

WEIGHTED BOX JUMP / DEPTH JUMP
1r x – 25 lbs – 20” box (1 rep of each immediately after each squat & deadlift)

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 145 lbs x 2 sets
Good morning – 12r– 145 lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE
AM Body weight – 172.5 lbs

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