Monday (Upper Strength)
Bench Press: 1×10, 1×8, 1×6+
Pull ups + Single arm OH press: 2xMax + 2×6-12 each side
Chest Supported Row: 2×6-12
Delt raises (3 way):: 2×12-15
Hammer Curls + Tricep Push down: Both 2×10-15
Sit ups: 4×25
3 miles at 75%: 29:57
Tuesday (Lower)
Dead Lift:1×10, 1×8, 1×6+
Box Step ups: 2×20
RDL: 2×15
Split Squats: 2×10-12
Calf raises: 2×15
Ab Roll out: 4xMax
Wednesday (rest)
Rest
Thursday (Calisthenics)
Push ups: 2xMax
Dips: 2xMax
Pull ups: 2xMax
Lunges: 2xMax
Plank: 2xMax
Friday
Hang cleans: 1×10, 1×8, 1×6+
Farmer Carry + Shrugs: 2x40m + 12 reps @ 55
Hammer curls + tricep push down: 2×12 (50,60)
Russian twists w medicine ball: 2×30
Saturday/Sunday
Saturday:
Walked w 20 pound vest.
Sunday:
Took the day off.