Strength: Lower Body
Squats
Warm-Up:
5(135, 185), 3x205
12" Box Squat (Paused)
3(5x225), 3x235, 2x245
*Rest as needed between sets
Strength: Deadlifts
Warm-Up:
5(225, 285), 3x305
Deadlifts
3(5x335)
*Rest as needed between sets
Rack Deadlifts (Just above the knee)
2(3x375 lbs) Hold ten seconds at the top.
*Rest as needed between sets
Time: 43:15
Core:
25 lb Plate Side to Side Pullover (25 each side)
Conditioning: Sprints
2 Rounds:
800 Meter Sprint
1 Minute Walk
Sprint Times: 4:00, 4:00
Total Time: 58:15
Comments: Only about 6 hours of sleep last night. Story of my life. Just barely fit this one in
under one hour. It was supposed to be 4x800 Meter Sprints at the end. Just ran out of time.
Squats: Didn't feel that great on these. Decent sets though.
Deadlifts: Form is starting to break down. I'm bouncing at the bottom. I either need to allow
more time so I don't have to rush these sets or I will have to drop the reps/weight. Heck, I was
barely getting the reps when I wasn't in a hurry.
Core: Not sure what you call those. They suck though.
Sprints: Ha ha, more like "jogs." Not much left in the tank after that Lower Body workout.
Usually I would take 5 minutes or so to come to after lifting, but just rushed right out there and
started running. I walked about one tenth of a mile in between. Slow times on these.
I need to allow about a half hour more time to really do this workout right. That means I have
to wake up earlier, which is tough on Monday.
Nice Job! Sprints suck after lower bod. So, looking for a new job, huh? That is a lot of work too. Good luck with that.