1. Front squat, 4x5, incr to 145 2. Strict press, 2x5, incr to 65 3. Push press, 2x5, incr to 85 4. Deadlift, 4x5, incr to 260. 1 rep at 280 just for fun.
4 PM
running warm up/down 19:10 [2] 2.1 mi (9:08 / mi) shoes: Liberty
cross training1:00:00 [3]
Cross-training day by James
1. Warm Up 10 min cardio 10 Inch Worms
2. Upper Body: (Super Set every 2 workouts) Pushups- 15 reps Pull Ups- 65% max
Curls- 12 Reps (DB or use a Plate) Tricep Extensions- 10 Reps (DB or Plate)
Overhead Press- 12 Reps (Medicine Ball, DB, Plate) Mountain Climbers- 15 per leg X4
3.Core Plank- 30 Sec Russian Twist- 20 reps per side Leg Lifts- 12 reps Bicycles- 10 reps per side V- Ups- 10 reps X3