Deadlifts

1.Deadlifts

275x5
320x5
360x5
405x1
450x1

Boring But Big Deadlifts
225x10
315x8... rest for 30 seconds and then 2 more reps
275x10
225x10
225x10

2. Incline Treadmill Sprints

16km/h @ 15 incline

x15 sprints 10 seconds each

Last one was 20 seconds

Squats + Clean & Press

1. Squats

210x5
240x5
270x6
315x1 x 2 sets


2. Clean & Press

90x3
100x3
110x3
135x1

3. Pull Ups

1x3 pull ups
3x5 pull ups
1x2 pull ups

4. Incline Treadmill Sprints 16km/h --15 highest incline

x 12 sprints in 10 minutes

Squats + Deads + Chins

1. Squats
135x10
180x10
225x5
270x8

2. Deadlifts

225x3
270x3
315x3
385x3
405x3

3.Pull Ups

4 sets x 5 reps

4. Incline Treadmill Sprints -- 16km/h (15 incline)

10 sprints in 7:16 minutes (10 second sprints)

Press

1. Overhead Press 90lbs 3x5 Warm up

2. Close Grip Bench
135x5
145x4
155x3
165x2
180 x 3 singles

3. DB Cleans
35x10
40x10
50x10

4. Overhead Tri extensions
35x20
55x15
40x20


5. Incline Treadmill Sprints

20 seconds x 3 16km/h
20 seconds x 2 14km/h
20 seconds x 3 10km/h

Strict Press

1. Overhead Press

140 x 3

2. Incline Treadmill Sprints @ 16km/h + 15 incline (highest)

20 second sprints x 3

10 second sprints x 5

Deadlifts + Bench

1. Deadlifts

365 5x5

2. Bench Press

180 5x 3,3,4,1,1

3. Incline Treadmill Sprints

8 x 10 second sprints

Goal is to run 8 x 10 second sprints @ 16km/h and 15 incline grade (highest) in 15 minutes 3x a week. Then I will go from there.

Cleans + Squats

1. Cleans

155lbs 5x5

2. Squat

Couldn't find 35's so I had to jump to 315

5x2

3. Incline Treadmill Sprints 16km/h -- Highest Incline


20 x 10 second sprints