Thursday, May 7
Warmup — Bar Only (45 lb)
| Set | Exercises | Reps | | |
|---|
| 1 | Deadlift · Upright Row · Front Squat · Overhead Press · Good Morning | 10 | 7:26 AM | |
| 2 | Deadlift · Upright Row · Front Squat · Overhead Press · Good Morning | 10 | 7:31 AM | |
Deadlift
| Set | Weight | Plates (each side) | Reps | | |
|---|
| 1 | 135 lb | 45 | 10 | 7:38 AM | |
| 2 | 135 lb | 45 | 10 | 7:42 AM | |
| 3 | 155 lb | 45, 10 | 10 | 7:48 AM | |
| 4 | 155 lb | 45, 10 | 10 | 7:52 AM | |
| 5 | 185 lb | 45, 25 | 8 | 7:56 AM | |
| 6 | 185 lb | 45, 25 | 8 | 8:00 AM | |
| 7 | 185 lb | 45, 25 | 8 | 8:06 AM | |
| 8 | 205 lb | 45, 25, 10 | 8 | 8:12 AM | |
| 9 | 215 lb | 45, 25, 10, 5 | 4 | 8:16 AM | |
| 10 | 215 lb | 45, 25, 10, 5 | 4 | 8:20 AM | |
| 11 | 215 lb | 45, 25, 10, 5 | 4 | 8:24 AM | |
| 12 | 215 lb | 45, 25, 10, 5 | 4 | 8:29 AM | |
| 13 | 215 lb | 45, 25, 10, 5 | 4 | 8:39 AM | |
Slow Cleans — Bar Only (45 lb)
| Set | Reps | | |
|---|
| 1 | 10 | 8:43 AM | |
| 2 | 10 | 8:45 AM | |
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 | 8:58 AM | |
| 2 | Sit-up | 45 lb | 8:58 AM | |
| 3 | Bicep Curl | 45 lb | 9:05 AM | |
Post-Workout
Protein shake — 20g protein