September 9, 2019

MONDAY– 5:00PM

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

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 20r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V Ups – 20r

CYCLING (Indoor trainer)
30 min active recovery- 90-110 rpms

NOTE:
AM Body weight – 176 lbs

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