Monday 6.03.19

Quads and Upper Body Pulling day...

Strength Training:
Front Squats and Chin Ups (12:30):
- Squats:  45x9, 95x8, 135x7, 185x6, 188x5
- Chins:  6, 6, 6, 5, 5

Front Squats and Chest Supported DB Rows (12:30):
- Squats:  188x 5x5
- Rows:  70's x 3x10, 65's x 2x10

Upper Back Circuit (12:30):
- Rear Delt Raises:  25's x 3x10, 20's x 2x10
- Rear Delt Swings:  25's x 3x10, 20's x 2x10
- Rear Delt DB Rows:  25's x 3x10, 20's x 2x10

Upper Back and Calves (12:30):
- DB High Pulls:  40 x 11, 10, 10, 10, 10 (each arm)
- Standing Calf Raises:  0x 21, 20, 20, 20, 20

Conditioning (10:00):
Eliptical Machine:
- 10 rounds of :20 off, :40 on (backward pedaling, level 17 first minute, then level 16)