Notes
Kettlebell swings (35 lb) - 4 sets x 25 reps
Squat (power rack 7 & 16)
Shoulder dislocations with band, 1 arm door pec stretch, thoracis extensions with foam roller
Warm Up (no rest) – 2 sets x 5 reps – 50 lbs
Warm Up (no rest) – 1 set x 3 reps – 60 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 70 lbs
Overhead Press (standing, 7 power rack)
Warm Up (no rest) – 2 sets x 5 reps – 45 lbs
Warm Up (no rest) – 1 set x 3 reps – 50 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 60 lbs
Deadlift
Warm Up (no rest) – 1 sets x 5 reps – 45 lbs
Warm Up (no rest) – 1 set x 5 reps – 65 lbs
1x5 (only 1 set for deadlift so no rest) 1 sets x 5 reps - 95 lbs