May 11, 2017

THURSDAY – 4 AM

HIP THRUST
305 lb x 20 reps

DEADLIFT (hook grip)
305 lb x 2 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

RING CHIN-UP with L-SIT
8 reps x 2 sets

DIP
8 reps x 2 sets

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

NORDIC HAMSTRING EXERCISE
5 reps x 2 sets

May 9, 2017

TUESDAY– 4 AM

HIP THRUST
320 lb x 5 reps x 2 sets

DEADLIFT (clean grip)
250 lb x 5 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

RING CHIN-UP with L-SIT
8 reps x 2 sets

DIP
8 reps x 2 sets

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

NORDIC HAMSTRING EXERCISE
8 reps x 2 sets

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