Squats
110 lbs x 5
135 x 5
165 x 5
165 x 5
Press
60 lbs x 5
70 x 5
85 x 5
95 x 5
Deadlift
150 lbs x 5
180 x 5
210 x 5
240 x 5
Power Cleans
65 lbs x 5
75 x 5
90 x 5
100 x 5
120 x 5 <-- ho ho ho... i know the proper technique now =)
Reverse crunch
BW x 13 x 3
Pullups
BW x 9
BW x 5
BW x 5
BW x 4
BW x 3
BW x 4
BW x 3
BW x 2 .... limit myself to 12 mins...
25mins HIIT Cardio
Duration of training (does not include cardio): 60mins
Notes:
- press press press (2)
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