May 2, 2017

TUESDAY– 4 AM

SQUAT
220 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
300 lb x 2 reps
275 x 5

HIP THRUST
300 lb x 5 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

PULLUP
+45 lb x 2 reps x 2 sets

DIP
+45 lb x 2 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
5 reps each arm x 2 sets

POLE VAULTER AB EXERCISE
1 set x 8 reps

NOTE
MRI shows labral tear, biceps instability, partial rotator cuff tear, impingement syndrome, AC joint arthropathy

June 25, 2015

THURSDAY; 5:15PM

WARMUP: Supine Leg Whip – 1 set of 10 each leg; Turkish Getup – 53 lbs x 5 reps each side

CIRCUIT x 5 sets each; 1 min recovery each set and each round
Bulgarian Split Squat – 115 lbs x 8 reps each leg
Pull up x 8 reps + 10 lbs
Single Leg Deadlift – 53 lbs x 10 reps each leg
Chin up x 8 reps + 10 lbs
Single Leg Bridge – 80lb x 10 reps each leg
Hand Stand Pushup – 1 rep + 1 eccentric lowering 10 seconds
Front Squat – 115 lbs x 10reps
Pistol Squat x 2 reps each leg

NOTE:
AM Resting HR 47bpm