Wednesday, April 29
Warmup — Bar Only (45 lb)
| # | Exercise | Reps | | |
|---|
| 1 | Deadlift | 10 | 9:37 PM | |
| 2 | Upright Row | 10 | 9:37 PM | |
| 3 | Front Squat | 10 | 9:37 PM | |
| 4 | Overhead Press | 10 | 9:37 PM | |
| 5 | Good Morning | 10 | 9:37 PM | |
| 6 | Deadlift | 10 | 9:42 PM | |
| 7 | Upright Row | 10 | 9:42 PM | |
| 8 | Front Squat | 10 | 9:42 PM | |
| 9 | Overhead Press | 10 | 9:42 PM | |
| 10 | Good Morning | 10 | 9:42 PM | |
Deadlift
| Set | Weight | Plates (each side) | Reps | | |
|---|
| 1 (warmup) | 135 lb | 45 | 4 | 9:47 PM | |
| 2 (warmup) | 155 lb | 45, 10 | 4 | 9:49 PM | |
| 3 (warmup) | 185 lb | 45, 25 | 4 | 9:52 PM | |
| 4 (warmup) | 205 lb | 45, 25, 10 | 4 | 9:55 PM | |
| 5 | 215 lb | 45, 25, 10, 5 | 4 | 10:01 PM | |
| 6 | 215 lb | 45, 25, 10, 5 | 4 | 10:08 PM | |
| 7 | 215 lb | 45, 25, 10, 5 | 4 | 10:12 PM | |
| 8 | 215 lb | 45, 25, 10, 5 | 4 | 10:27 PM | |
| 9 | 215 lb | 45, 25, 10, 5 | 4 | 10:33 PM | |
Working sets: 5 × 4 @ 215 lb (20 total reps)
Slow Snatches — Bar Only (45 lb)
| Set | Reps | | |
|---|
| 1 | 10 | 10:39 PM | |
| 2 | 10 | 10:42 PM | |
Tabata (20s on / 10s off × 8 rounds each)
| # | Exercise | | |
|---|
| 1 | Tricep Extension (45 lb → 25 lb at round 5) | 11:03 PM | |
| 2 | Sit-up (45 lb) | 11:08 PM | |
| 3 | Bicep Curl (45 lb) | 11:18 PM | |
Post-Workout
11:21 PMProtein shake — 20g protein