Monday, May 18
4h 13m
Warmup — Bar Only (45 lb)
| Set | Exercises | Reps | | |
|---|
| 1 | Deadlift · Upright Row · Front Squat · Overhead Press · Good Morning | 10 | 7:15 PM | |
| 2 | Deadlift · Upright Row · Front Squat · Overhead Press · Good Morning | 10 | 7:20 PM | |
Deadlift
| Set | Weight | Plates (each side) | Reps | | |
|---|
| 1 | 135 lb | 45 | 10 | 7:25 PM | |
| 2 | 135 lb | 45 | 10 | 7:30 PM | |
| 3 | 155 lb | 45, 10 | 10 | 7:35 PM | |
| 4 | 155 lb | 45, 10 | 10 | 7:51 PM | |
| 5 | 185 lb | 45, 25 | 8 | 7:57 PM | |
| 6 | 185 lb | 45, 25 | 8 | 8:07 PM | |
| 7 | 205 lb | 45, 25, 10 | 8 | 8:16 PM | |
| 8 | 205 lb | 45, 25, 10 | 8 | 8:27 PM | |
| 9 | 215 lb | 45, 25, 10, 5 | 4 | 8:40 PM | |
| 10 | 215 lb | 45, 25, 10, 5 | 4 | 8:57 PM | |
| 11 | 215 lb | 45, 25, 10, 5 | 4 | 9:02 PM | |
| 12 | 215 lb | 45, 25, 10, 5 | 4 | 9:08 PM | |
| 13 | 215 lb | 45, 25, 10, 5 | 4 | 9:25 PM | |
Slow Cleans — Bar Only (45 lb)
| Set | Reps | | |
|---|
| 1 | 10 | 9:36 PM | |
| 2 | 10 | 9:43 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 | 9:50 PM | |
| 2 | Sit-up | 45 lb | 9:59 PM | |
| 3 | Bicep Curl | 45 lb | 10:26 PM | |
Post-Workout
11:25 PMProtein shake — 20g protein