Sunday, May 3

Warmup — Bar Only (45 lb)

Set	Exercises	Reps
1	Deadlift · Upright Row · Front Squat · Overhead Press · Good Morning	10	5:00 PM
2	Deadlift · Upright Row · Front Squat · Overhead Press · Good Morning	10	5:05 PM

Deadlift

Set	Weight	Plates (each side)	Reps
1	135 lb	45	10	5:09 PM
2	135 lb	45	10	5:11 PM
3	155 lb	45, 10	10	5:15 PM
4	155 lb	45, 10	10	5:20 PM
5	185 lb	45, 25	8	5:25 PM
6	185 lb	45, 25	8	5:30 PM
7	205 lb	45, 25, 10	8	5:42 PM
8	205 lb	45, 25, 10	8	6:02 PM
9	215 lb	45, 25, 10, 5	4	6:11 PM
10	215 lb	45, 25, 10, 5	4	6:16 PM
11	215 lb	45, 25, 10, 5	4	6:22 PM
12	215 lb	45, 25, 10, 5	4	6:26 PM
13	215 lb	45, 25, 10, 5	4	6:30 PM

Slow Cleans — Bar Only (45 lb)

Set	Reps
1	10	6:35 PM
2	10	6:39 PM

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

♪Rocky Tabata · Back in Black Tabata · Sweet Child O' Mine Tabata

Set	Exercise	Weight
1	Tricep Extension	45 lb	7:13 PM
2	Sit-up	45 lb	7:19 PM
3	Bicep Curl	45 lb	7:41 PM

Post-Workout

Item
Protein shake — 20g protein	8:18 PM