Notes
Kettlebell swings (35 lb) - 4 sets x 50
Squat (power rack 5 & 16)
Shoulder dislocations with band, 1 arm door pec stretch, thoracic extensions with foam roller
Warm Up (no rest) – 2 sets x 5 reps – 95 lbs
Warm Up (no rest) – 1 set x 3 reps – 105 lbs
5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 115 lbs
Overhead Press (standing, 5 power rack)
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 - 85 lbs (struggling need extra rest)
Deadlift
Warm Up (no rest) – 1 sets x 5 reps – 75 lbs
Warm Up (no rest) – 1 set x 5 reps – 95 lbs
1x5 (only 1 set for deadlift so no rest) 1 sets x 5 reps - 120 lbs
Pullups - 25
Pushups - 28
Dips - 35