March 20, 2017

MONDAY – 4 AM

WARMUP – get up x 3 each side – 24 kg; OHP – 90 lb x 5 reps x 2 sets

SQUAT
230 lb – 5 reps x 2 sets

DEADLIFT
245 lb – 5 reps x 2 sets

HIP THRUST
245 lb – 5 reps x 2 sets

BENCH PRESS
225 lb x 1
215 – 5 singles

PULL-UPS (+25 lb)
5 reps x 2 sets

DIPS (+25 lb)
5 reps x 2 sets

December 6, 2016

TUESDAY, 4AM

WARMUP – Turkish Get-up – 24kg x 3 reps each side

SQUAT
205 x 5 reps x 2 sets

DEAD LIFT
245 x 5 reps x 2 sets

HIP THRUST
245 x 5 reps x 2 sets

OVER HEAD PRESS (Behind head)
45 lb bar x 10 reps x 3 sets

KETTLE BELL SNATCH (24 Kg)
35 reps

PUSH UPS
40 reps

NOTE:
AM Body Weight – 180 lbs