Why’s It So Heavy

Warm Up Barbell Complex
High Jump Shrug:
45×5×3
Hang Power Clean:
45×5×3
Push Press:
45×5×3
Front Squat:
45×5×3
Bent-Over Rows:
45×5×3
Romanian Deadlift:
45×5×3

Work Sets

Clean & Snatch Pulls:
95×4x4

Overhead Squat:
45×8x4

Single Leg Romanian Deadlift:
45×8x4

Jackknife Pushup:
8×4

Pullup:
45×8x4

Bench Press:
8×4

Modified T Bar Row:
90×8x4

Barbell Torque p145:
Barx4

Dynamic Plank:
30 Secondsx4

Duration: 65 minutes

Warm Up Barbell Complex
High Jump Shrug:
45×5×3
Hang Power Clean:
45×5×3
Push Press:
45×5×3
Front Squat:
45×5×3
Bent-Over Rows:
45×5×3
Romanian Deadlift:
45×5×3

Work Sets

One Arm Dumbbell Snatch:
25×8x4

Bulgarian Split Squat:
8×4

Romanian Deadlift:
135×8x4

Dumbbell One Arm Press and Bend:
25×8x4

Mixed Grip Pullup:
8×4

Dumbbell Bench Press:
35×8x4

Bent Over Row:
95×8x4

Corkscrew:
10×10x4

Side Bridge:
30 Secondsx4

Duration: 75 minutes

Warm Up Barbell Complex
High Jump Shrug:
45×5×3
Hang Power Clean:
45×5×3
Push Press:
45×5×3
Front Squat:
45×5×3
Bent-Over Rows:
45×5×3
Romanian Deadlift:
45×5×3

Work Sets

Snatch High Pull:
65×4x4

Front Squat:
65×8x4

Back Extension:
8×4

Push Press:
65×8x4

Lat Pulldown:
Pin 2×8x4

Reverse Grip Bench Press:
65×8x4

Horizontal Pullup:
8×4

Seated Russian Twist:
10×10x4

Plank Elbow to Knee:
30 Secondsx4

Duration: 60 minutes

Last deload

A1 Overhead Press:
95×5x5

A2 Incline DB Lateral Raise:
15×5x5

B1 Alternate DB Shoulder Press:
25×5x5

B2 DB Front Raise:
15×5x5

C1 Cable Row To Neck:
Pin 3×5x5

C2 Incline Rear Delt Raise:
20×5x5

D1 Shrugs:
135×5x5

Elliptical - machine:
45:00 Minutes 6 Resistance
134 Avg HR 142 Max HR

Duration: 90 minutes

In Charlotte for a few days and de-load week almost became “Don’t touch de-weights week”

A1 EZ Bar Curl:
65×5x5

A2 Dumbbell Curl:
25×5x5

B1 Hammer Curl:
25×5x5

B2 Bench Dips:
5×5

C1 Tricep Decline Ext:
20×5x5

C2 Tricep Lying Ext:
20×5x5

D1Tricep Cable Pushdown - machine:
Pin 3×5x5

D2 Wrist Curls Barbell:
45×5x5

60 Seconds between sets

Duration: 45 minutes

A1 Squat:
135×5x5

A2 Lunges:
45×5x5

B1 Back Extension - machine:
5×5x5

B2 Leg Extension:
50×5x5

C1 Deadlift - Sumo:
135×5x5

C2 SLRDL:
135×5x5

D1 Leg Curl:
30×5x5

Treadmill:
32:29 Minutes 6% Incline 2 Miles
141 Avg HR 167 Max HR

Duration: 90 minutes

Body is feeling beat up time to take a week and deload

A1 Bench Press - barbell:
135×5x5

A2 Bench Flys - dumbbells:
35×5x5

B1 Incline Bench Press:
95×5x5

B2 Incline DB Flies:
30×5x5

C1 Lat Pulldown:
Pin 3×5x5

C2 1 Arm Row:
40×5x5

D1 Bent Rows:
135×5x5

Elliptical - machine:
30:00 Minutes 6 Resistance
135 Avg HR 141 Max HR

Duration: 90 minutes