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Double Under Jump Rope
- 00:08:15 51
- 00:05:25 33
- S1: 5 round 1 min on 30 off done with extreme intensity.to start workout. S2: 3 round 1 min on 30 off done with extreme intensity to finish off workout.
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Barbell Squat
- 50 lb x 20 reps 49
- 140 lb x 15 reps 85
- 315 lb x 5 reps 222
- 315 lb x 5 reps (PR) 222
- 315 lb x 5 reps 222
- 315 lb x 5 reps 222
- 315 lb x 5 reps 222
- S 1-2: warm up sets. S 2-7:Felt good and heavy but then again its Thursday after work, Thursdays always suck after work and the weight always feels heavy.
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Standing Barbell Shoulder Press (OHP)
- 50 lb x 12 reps 62
- 140 lb x 5 reps 94
- 140 lb x 5 reps 94
- 140 lb x 5 reps 94
- 140 lb x 5 reps 94
- 140 lb x 2 reps 63
- S 1: Warm up set. S 2-6: Working sets set 6 was tough I kept it strict no push pressing, I could have finished the last three but I didn't want to cheap myself with push pressing.
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Barbell Deadlift
- 230 lb x 15 reps 156
- 420 lb x 5 reps 450
- S 1: warm up set. S 2: Beast'd on it of course with minimal rounding of the back.
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Stretching
- 00:10:00 2
- Done in between squat warm up sets.