12th April 2013: Squats + Behind the Neck Press + Deficit Deadlifts

1. Squats
Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 1
225lbs x 1
270lbs x 1
325lbs x 1 x 5 sets

2. Behind the Neck Press

Bar x 10 x 2 sets
65lbs x 5
90lbs x 2
100lbs x 2 x 5 sets


3. Deficit Deadlifts

135lbs x 3
225lbs x 3
270lbs x 1
315lbs x 3 x 5 sets


4. Kettlebell Finisher

2 minutes

A. 44lb (20kg) kettle bell snatch x 2 minutes - 5, 5, 3, 2, 1 w/ each arm - Total 32 reps (16 reps per arm)

B. 44lb (20kg) Clean and press x 2 minutes - 3, 3, 2, 1 w/ each arm - Total 18 reps (9 reps per arm)

C. 35lbs (16kg) Strict Press x 3 sets - 6, 8, 8


5. Pull Ups

BW x 5,5,5,5,7,3,5,5,5,5