Wednesday, April 29

Warmup — Bar Only (45 lb)

Set	Exercise	Weight
1	Deadlift		9:37 PM
2	Upright Row		9:37 PM
3	Front Squat		9:37 PM
4	Overhead Press		9:37 PM
5	Good Morning		9:37 PM
6	Deadlift		9:42 PM
7	Upright Row		9:42 PM
8	Front Squat		9:42 PM
9	Overhead Press		9:42 PM
10	Good Morning		9:42 PM

Deadlift

Set	Weight	Plates (each side)	Reps
1	135 lb	45	4	9:47 PM
2	155 lb	45, 10	4	9:49 PM
3	185 lb	45, 25	4	9:52 PM
4	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

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)

Set	Exercise	Weight
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

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