April 18th 2017

A. RDL/Deadlift Combo; 4-5 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
B. KB Front Rack Low Box LATERAL Step Ups (12"); 6-8 reps/leg x 5 sets; rest as needed (work on neutral pelvis and upright posture) 
C1. Uneven Stance RDL @3131; 5-6/leg x 5 sets; rest 30sec 
C2. KB windmills; 5 reps x5/side; rest 1 min bw sides
D1. Split stance KB snatch; 6-7 reps x4/side; rest 1min bw sides
D2. Weighted Back extensions;6-8 reps x 4 sets; rest 120 sec 
+
Assault Bike 15 Seconds @ 1050 watts 
Assault Bike 45 Seconds easy 
x8 
rest 5min 
x3 total sets (24 total min) 

A. Worked up to 315. Leaves feel good. 
B. Used 35 for all sets. 
C1. 135 for all sets
C2. Used 25#, when I go down to the right side, left side is tighter
D1. Used 53# for all
D2. Used 10# plate, felt good. 

AB did 2 sets of 7. Brutal. Its hurting me.