Tuesday, April 21

Warmup — Bar Only (45 lb)

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

Deadlift

Set	Weight	Plates (each side)	Reps
1 (warmup)	135 lb	45	4
2 (warmup)	155 lb	45, 10	4
3 (warmup)	205 lb	45, 25, 10	4
4 (warmup)	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

Working sets: 5 × 4 @ 215 lb (20 total reps)

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)

#	Exercise
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

Post-Workout

9:30 PMProtein shake — 20g protein