7/3/17

A. Back Squat @ 3011 tempo 10, 10, 10 rest 2:00 (keep these light and work on perfect form)

115, 125, 135 =)

B1. Belt Squats x 5-6 reps (build from last week) rest 1:00 did 8 reps, cause I did 10 reps last week, 135# (x3 45# plates) idk how many more plates can fit between my legs but I like these  

B2. Glute Ham Raise x 6-8 SLOW reps rest 1:00. Done 8 reps. 

B3. Jump Squats x 20 reps rest 3:00 

Done. 

x 5 sets 

+

3 rounds:

300m Run

21 Russian KB Swings 35#

12 Squat Thrusts

rest 3:00 x 2 sets

*do this entire session outside*

7:13, 6:30 

Finisher:

3 sets:

20 Alt DB Curl (10/arm) rest 1:00 *light* 5#x2, 10#

15 Banded Int. Rotation/arm rest 1:00

10 Side Lying DB Ext. Rotation/arm rest 1:00 5#

8 DB Front Raise (at 45 degree angle with thumbs up) 5#

rest 1:00