Thursday 08.17.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 73 x10, 103 x9, 133 x8, 163 x7, 193 x6, 223 x5 (go up 1 poound each week)

- Stranding Calf Raises: 80x 1x12, 5x11

Single Leg Quads and Calves  (every 3:00):

- Safety Bar Bulgarian Split Squats: 71.75 x 4x8 (go to 80, then go up .5 pounds each week)

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 978 x10, 138 x9, 188 x8, 228 x7, 278 x6, 318 x5 (go up 1 pound each week)

- Band Pull Aparts: 6x10

- No Moneys: 6x10

Single Leg Hamstrings/Glutes with Upper Back (every 3:00):

- Landmine RDL's: 87 x 4x8 (go up .5 pounds each week)

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None