July 19, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
205 x 4
205 x 4
205 x 3
190 x 5
Split squat – 10r each leg – 135lbs x 2 sets
Good morning – 12r – 135lbs x 2s

2 mile walk

FRIDAY 4:15 PM

CYCLE (rollers)
30 mins 100 watts. RPE 3

WARMUP  (2 rounds)
DB RDL x 12r – 30 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
250 lbs x 2r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
350 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 171lbs

July 10, 2019

WEDNESDAY 4AM

1 SET / 20 REP CIRCUIT (1 minute recovery between exercises)
Push-up
Ab roller
Bench Press – 135 lbs
Pull up – 24reps
Squat – 135 lbs
Kettle bell Snatch – 53 lbs 20R/20L

1.5 mile walk – 40 lb vest

WEDNESDAY 5:30 PM

CYCLING (indoor trainer; 1 hour, 10 mins)
10 min warmup
5 min on tempo zone 5 min off endurance zone x 5
10 min cool down

NOTE

AM Body weight – 172 lbs

June 17, 2019

MONDAY – 2:30 PM

CYCLING 30 min active recovery 80-105 watts  80 rpm

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

Main:
Deadlift
x 5 50% – 185 lbs
x 3 75% -285
x 3 80% – 300
x 3 82.5% – 310
x 3 85% – 320

Hypertrophy Circuit (3 Rounds)
Close-Stance Barbell Back squat – 205 x 10r
Dumbbell Romanian Deadlift – 45 lb DBs x 12r
Barbell Good morning – 135 lbs x 12r

Restorative Circuit (2 Rounds)
Leg Extension – 20r – 20 lbs ankle weight
Alfredson exercise x 40 (L20/R20)
Russian twist – 40r (L20/R20) – 10 lbs plate

Bench press
135 lbs x 10
185 x 5r
215 x 2r
235 x 1r
225 x 2r
205 x 4r

NOTE:
Day 56– AM Body Weight: 172 lbs