Wednesday, May 30th, 2012

AM-40mins fasted cardio

PM
Warmups
*took this from Wendlers latest article*

PVC pipe – IT band, 100 rolls per leg
Lacrosse ball – piriformis, about 2 min/side
Bodyweight squat – 10-20 reps
Leg swings (front to back) – 10-20 reps
Side lunge – 10-20 reps
One-leg squat – 10-20 reps
Mountain climbers (big strides and hold each rep) – 10-20 reps
Groiners – 10-20 reps
Rollback hamstrings – 10-20 reps
Hip circles (fire hydrants) – 10-20 reps
Shoudler dislocates with band – 10-20 reps
Bent knee hip lift – 10-20 reps

Squats
*beltless*

150x5
175x4
205x3
225x2
245x1
260x1
275x1

DB OHP(seated)-30x10, 35x8, 40x6, 45x5x2, 45'sx13
Deficit Deadlifts(standing on 2 plates)-up to 345x12
Cardio-20 mins Cardio