Tuesday, April 21

Warmup — Bar Only (45 lb)

Set	Exercise	Weight
1	Deadlift
2	Upright Row
3	Front Squat
4	Overhead Press
5	Good Morning
6	Deadlift
7	Upright Row
8	Front Squat
9	Overhead Press
10	Good Morning

Deadlift

Set	Weight	Plates (each side)	Reps
1	135 lb	45	4
2	155 lb	45, 10	4
3	205 lb	45, 25, 10	4
4	205 lb	45, 25, 10	4
5	215 lb	45, 25, 10, 5	4
6	215 lb	45, 25, 10, 5	4
7	215 lb	45, 25, 10, 5	4
8	215 lb	45, 25, 10, 5	4	7:56 PM
9	215 lb	45, 25, 10, 5	4	8:03 PM

Slow Cleans — Bar Only (45 lb)

Set	Reps
1	10	8:10 PM
2	10	8:14 PM

Tabata (20s on / 10s off × 8 rounds each)

Set	Exercise	Weight
1	Tricep Extension (45 lb → 25 lb at round 5)		8:52 PM
2	Sit-up (45 lb)		9:06 PM
3	Bicep Curl (45 lb)		9:20 PM

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