Pull/Press

 1) prep: 2-3x

SA kb arm bars/serratus

ghd back extensions in IT

3 way delt w/ 5,8lb

2) deadlift - build up to moderate 5

q+1 on the sets

q-1 on the reps

5 x 135,185,225,245

4x5 @ 265

*deadbug progressions in between on the warmup

3) 4x

8 x bar dips in ET, no weight

8 x 1/2 kn SA landmine press (10lb)

4) 3x

prone machine ham curls 3x8 @ 60lb

kb stationary lateral lunge 3x8 ea @ 45lb

5) 3x

pb d. kb skull crushers 3x15 @ 15lb

machine chest flys 3x15 @ 30,35,40lb

6) stretch - overhead

• Updates: In grad school now, training is looking much different and less frequent. Mostly focusing on lifting, with less cardio work. Starting this back up again to have some more consistent tracking.