Notes
Kettlebell swings (35 lb) - 2 sets x 35
Squat (power rack 5 & 19)
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
Warm Up (no rest) – 2 sets x 5 reps – 70 lbs
Warm Up (no rest) – 1 sets x 3 reps – 90 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 - 100 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 – 75 lbs
Warm Up (no rest) – 1 sets x 3 reps – 85 lbs
Warm Up (no rest) – 1 set x 2 reps – 100 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 – 70 lbs
Warm Up (no rest) – 1 set x 2 reps – 75 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps – 80 lbs
Pullups - 50 (as much rest between as needed)
Pushups - 30
Superman (count of 10) - 10
Dips - 35