Thursday - May 4

Stretch / Dynamic Warm-up / Jump Rope 2 minutes

Squat (300# max) - slight pause to the bottom
 5x 135, 165, 195, 225#
 5+@ 255# x 8

Bench Press (280# max) - slight pause each rep
 5x 125, 155, 180, 210#
 5+@ 240# x 6

Deadlift (365# max)
 5x 135, 165, 200, 235, 275#
 5+@ 310# x 8

After Lunch.....

Hang Clean (210# max)
 5x 95, 115, 135, 160#
 5+@ 180# x 6

Weight Pullup (40kg max)
 10x no weight
 5x 18, 22, 26, 30kg
 5+ @ 34kg x 4+1

OH Press (145# max)
 5x 45, 65, 80, 95, 110#
 5+@ 125# x 8

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

Erg - drag #10
 - 20 minutes
 - 5296m
 - 1:53.3 ave500m
 - aveHR 137
 - maxHR 148