April 14th-20th (week1)

Monday
* 7/10- excited to get back to a new cycle. back held up good through out all the DL. wasnt really sure of how much weight to put on for the RDL but now i have something to base off.could of done more weight on the lunges but again wasnt sure wear i was at
A. Deadlift- build to a tough 5 T&G- 225, 255, 285, 305, 315 
B1. RDL @ 3111, 8-9 reps rest 2 mins- 165(9), 195(9), 215(8) x 2 sets 
B2. DB strict press 8/8, rest 2 mins x 4 sets- all sets with 50lb DB
C1. Reverse lunge 8/8, rest 90 sec- 165, 175, 185
C2. Strict HSPU AMRAP (-1), rest 90 sec x 3 sets- 25, 20, 17

Tuesday
*8/10- light day but went good, upper back is pretty tight after yesterdays workout. hamstrings and glutes blow up early on the ;30 on :30 off  

A. 10 Min Z1 on airdyne
+
20 sets: 312 cals
:30 @ 90%
:30 @ 50%
+
10 min Z1

Wednesday
*8/10- everything felt good today. Got 200# on the PS for a double. lost my hook grip after the second rep causing me to miss the third rep. Hang clean felt money. 270# flew up(on video). wasnt to sure where to start for the back squats, really focused on driving my knees out and and holding true to tempo

A. Power snatch, build to a triple- 190
B. hang clean, build to a heavy single- 280
C.Back squat @ 20x1, 6-8 reps x 4 sets- 225(8), 245(8), 265(6), 285(6)
D1. weighted pull ups, 2-3 reps, rest 10 sec- 71(3), 76(3), 76(2) x 2
D2. AMRAP strict pull ups, rest 3 mins x 4 sets- 10,10,8,8

Thursday

500 m row
20 toes to bar
rest 3 mins x 3 sets- 2:24, 2:25, 2:27 all UB toe to bar
+
40 cals on airdyne-
20 ring dips
rest 3 x 3 sets
+
20 rope climbs for time

Friday

Rest day


Saturday
Sunday
TBD