April 16, 2016

SATURDAY; 1:30PM

WARMUP: Jump rope x 50 reps; Squat 135 lbs x 10 reps

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
225 lbs x 5 reps x 4 sets
225 lbs x 10 reps x 1 set
(10 double leg jumps and 30 single leg jumps between each set)

SHOULDER COMPLEX ( 50 lb bar; 3 sets x 5 reps; no recovery)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

BENCH PRESS
40 lb dumb bells – 3 sets of 15 reps

SHRUGS
3 sets x 15 reps

NOTE 

1. Body Weight 174 lbs
2. AM Heart Rate 46 bpm
3. Reduced frequency of training is due to 10 week old German Shepherd who arrived 3 weeks ago – increased daily walking, stair climbing, general activity and reduced sleep.

 

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