Notes
Kettlebell swings (35 lb) - 4 sets x 40
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 – 60 lbs
Warm Up (no rest) – 1 set x 2 reps – 70 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 80 lbs
Overhead Press (standing, 5 power rack)
http://stronglifts.com/how-to-overhead-press-with-correct-technique/
Warm Up (no rest) – 2 sets x 5 reps – 45 lbs
Warm Up (no rest) – 1 sets x 3 reps –50 lbs
Warm Up (no rest) – 1 set x 2 reps – 55 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 65 lbs
Deadlift
http://stronglifts.com/how-to-deadlift-with-proper-technique/
Warm Up (no rest) – 1 sets x 3 reps – 50 lbs
Warm Up (no rest) – 1 set x 2 reps – 75 lbs
1x5 (only 1 set for deadlift so no rest) 1 sets x 5 reps - 100 lbs
Pullups - 12/12
Pushups - 25
Dips - 27
extreme slow - squat (2 min); push up (2 min)