Wednesday - Apr. 25

Jump Rope double under practice - 3 minutes
 - 8 jumps best continuous series

 -Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185
 3x 205#
 10+ @ 220# x 11

Client.....

 -Deadlift (420# max)
 10 x 135#
 5 x 225, 275#
 10+ @ 315# x 12

Pushup 2x20
Dips 2x15
Close Pushup x15

Client, Lunch, Client....

Spin Bike
 - 20 minutes warm-up
 - 5 sets of 3 minutes On, 1 minute Easy
   1) end at middle HR zone 3 - maxHR 156
   2) end at upper HR zone 3 - maxHR 159
   3) end at lower HR zone 4 - maxHR 164
   4) end at upper HR zone 4 - maxHR 169
   5) build to HR zone 5 in first 45sec. and hold - maxHR 175
 - 20 minutes cool-down
 - 60 minutes total time

Ring Row - 2x10
Renegade Row @ 32kg x10 (r/l)

Clients.....

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Client