Notes
Kettlebell swings (35 lb) - 4 sets x 25
Squat (power rack 5 & 18)
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
Warm Up (no rest) – 2 sets x 5 reps – 45 lbs
Warm Up (no rest) – 1 sets x 3 reps – 55 lbs
Warm Up (no rest) – 1 set x 2 reps – 65 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 75 lbs
Bench Press (power rack 14 & 21)
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
Warm Up (no rest) – 2 sets x 5 reps – 45 lbs
Warm Up (no rest) – 1 sets x 3 reps – 65 lbs
Warm Up (no rest) – 1 set x 2 reps –95 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 105 lbs
Barbell Rows
http://stronglifts.com/how-to-master-barbell-row-technique/
Warm Up (no rest) – 1 sets x 3 reps – 55 lbs
Warm Up (no rest) – 1 set x 2 reps – 65 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps – 75 lbs
Pullups - 12/12
Pushups - 25
Dips - 25