Monday - May 15

Stretch / Foam Roller / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause at the bottom each rep
 5x 135, 165, 195, 225#
 3x 255#
 1+@ 285# x 3

Bench Press (280# max) - slight pause each rep
 5x 125, 155, 180, 210#
 3x 240#
 1+@ 265# x 2

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 3x 310#
 1+@ 345# x 3

After Lunch.....

OH Press (145# max)
 5x 45, 65, 80, 95, 110#
 3x 125#
 1+@ 140# x 5

Hang Clean (210# max)
 5x 115, 135, 160#
 3x 180#
 1+@ 200# x 3

Weight Pullup (40kg max)
 10x no weight
 5x 16, 22, 26, 30kg
 3x 34kg
 1+ @ 38kg x 2

Seated Calf Raise
 5x 45, 70, 80, 90, 105, 105, 105#

Erg - drag #10
 - 20 minutes
 - 4918m
 - 2:02.0 ave500m
 - aveHR 129
 - maxHR 144