Monday, May 16

Monday

A. Front Squat @ 30X1, 5 x 4 reps, rest 2 min

B. Deadlift, 3 fast explosive reps/min for 10 min @ 67.5%

C1. DB Bench Press, 4 x 20 sec AMRAP w/ 40# DB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 10 reps, rest 60 sec  **elevate feet if possible

D1. DB Overhead Tricep Extensions, 3 x 15 reps, rest 30 sec

D2. DB Curls, 3 x 15 reps, rest 60 sec

+

Run 12 min easy pace

A: 145, 150, 155, 160, 165

B: 235

C1: 13, 14, 12, 13

C2: completed all left arm felt weaker

D1: 25# last set was hard