Monday - May 8

Stretch / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause to the bottom
 5x 135, 150, 180#
 3x 210, 240#
 3+@ 270# x 6

Bench Press (280# max) - slight pause each rep
 5x 115, 140, 170#
 3x 195, 225#
 3+@ 250# x 5

After Lunch....

OH Press (145# max)
 5x 45, 75, 85#
 3x 100, 115#
 3+@ 130# x 6

Hang Clean (210# max)
 5x 105, 125#
 3x 145, 170#
 3+@ 190# x 4

Deadlift (365# max)
 5x 135, 185, 225#
 3x 255, 290#
 3+@ 330# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 16, 20, 24kg
 3x 28, 32kg
 3+ @ 36kg x 2.5 + 1

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

After Work....

Road Bike
 - 11.8 miles
 - 33:35
 - 21.1 ave mph
 - aveHR 147
 - maxHR 169