Notes
Kettlebell swings (35 lb) - 4 sets x 35
Squat (power rack 6 & 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 – 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
Bench Press (power rack 14 & 21)
Warm Up (no rest) – 2 sets x 5 reps – 70 lbs
Warm Up (no rest) – 1 set x 3 reps – 100 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 110 lbs
Barbell Rows
Warm Up (no rest) – 2 sets x 5 reps – 55lbs
Warm Up (no rest) – 1 set x 3 reps – 65 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 75 lbs
Pullups - 25
Pushups - 30
Dips - 29