Monday, May 30

Monday

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

B. Deadlift, 3 fast explosive reps/min for 10 min @ 72.5%

C1. DB Bench Press, 4 x 30 sec AMRAP w/ 45# 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, 4 x 15 reps, rest 30 sec

D2. DB Curls, 4 x 15 reps, rest 60 sec

+

Run 10 min moderate pace

P.M.

Run 25 min easy pace

**mix in 5 x 30 sec hard efforts as desired

A: 155, 165, 175, 185, 195

B: 265 was hard but completed all reps

C1: used 40's don't have 45's and the next KB up was a 53#. 18, 20, 19, 18

C2: completed all used a 20" box

D1: tried 30's ended up finishing all reps with 25's

D2: used 30's on all reps

Run

Okay no issues.