Wednesday 5.22.19

Lower body push and upper body pull day...

Strength Training:
Front Squats and Chest Supported DB Rows (20:00):
- Squats:  45x9, 95x8, 135x7, 185x6, 186x 5, 5, 5, 5
- Rows:  30's x 14, 40's x 13, 50's x 12. 60's x 11, 70's x 1x10, 65's x 3x10

Front Squats and Chin Ups (10:00):
- Squats:  186x 5, 5, 5, 5
- Chin Ups:  6, 5, 5, 5

Upper Back/ Rear Delt Circuit (15:00):
- DB Y Raises:  20's x 1x10, 15's x 4x10
- Rear Delt Raises:  20's x 1x10, 15's x 4x10
- Rear Delt Swings:  20's x 1x10, 15's x 4x10

Biceps Superset (10:00):
- Spider Hammer Curls:  20's x 5x12
- Standing DB Curls:  30's x 5x12 (together, then alternate when I reach failure)

Conditioning:
Tabata Air Squats:
- 13, 13, 13, 12, 12, 12, 12, 12