Notes
Kettlebell swings (35 lb) - 1sets x 40 reps, 3 sets x 50
Squat (power rack 6 & 16)
Shoulder dislocations with band, 1 arm door pec stretch, thoracis extensions with foam roller
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
Overhead Press (standing, 7 power rack)
Warm Up (no rest) – 2 sets x 5 reps – 55 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 1111
Deadlift
Warm Up (no rest) – 1 sets x 5 reps – 55 lbs
Warm Up (no rest) – 1 set x 5 reps – 80 lbs
1x5 (only 1 set for deadlift so no rest) 1 sets x 5 reps - 105 lbs
Pullups - 25
Pushups - 27
Dips - 25