Notes
Kettlebell swings (35 lb) - 4 sets x 50
Squat (power rack 5 & 16)
Shoulder dislocations with band or stick, 1 arm door pec stretch, thoracis extensions with foam roller
Warm Up (no rest) – 2 sets x 5 reps – 100 lbs
Warm Up (no rest) – 1 set x 3 reps – 110 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 120 lbs 1111
Bench Press (power rack 14 & 21)
Warm Up (no rest) – 2 sets x 5 reps – 85 lbs
Warm Up (no rest) – 1 set x 3 reps – 115 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 125 lbs
Barbell Rows
Warm Up (no rest) – 2 sets x 5 reps – 70 lbs
Warm Up (no rest) – 1 set x 3 reps – 80 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 90 lbs 1111
Pullups - 25
Pushups - 27
Dips - 28