Tested out Squats and Bench to determine where to start with the 531 program.
A1) Bench Press 165x1, 175x1, 185x1, 195x1, 205x1
A2) Squat 175x1, 195x1, 205x1, 225x1, 235x1

B1) Double KB Press 24's x 6,6,6
B2) Dumbbell Row 85 x 6,6,6 l&r

C1) Single leg DL 28's x 7,6,6 l&r
C2) hanging leg raise x 8,8,8

Mike Johnson, RKC

Working up to some heavy singles to see where I am before I start a new cycle of the 531 program

A1) Dead lift 250x1, 275x1, 315x1, 365x1, 375x1
A2) Barbell Military Press x 105x1, 115x1, 135x1,145x1

Circuit: 4 rounds
Bar dips bw x 10
Tactical Lunges 28kg x 10 l&r
Chin-ups bw x 10
Hot Potato twists 12kg x 10 l&r
1 minute rest

Mike Johnson, RKC

A1) Pull-ups 24kg x 3,4,4,4
A2) Bottoms-up press 20kg x 3,3,3,3 l&r

B1) 1 hand swings 24kg x 20L,20R,20L,20R,20L,20R
(Started each set at the top of every 2 minutes)

C1) TRX Triceps Press x 8,8,8
C2) TRX Biceps Curl x 8,8,8

Mike Johnson, RKC

TRX Endurance Circuit: 2 rounds
1) Kneeling rollouts (facing anchor) x 15,15
2) Suspended Lunges x 15,15 l&r
3) 45 degree inverted rows x 16,15
2 minutes run 2% grade @ 7.6 mph
4) Chest Press x 15,15
5) Lateral Lunges x 18,15 l&r
6) T&Y Rear delt fly x 16,16
2 minutes run 2% grade @ 7.6 mph
7) Atomic Push-up x 15, 15 (second set 8+7)
8) Hamstring curls x 18,16
9) Suspended side plank w/ hip drop x 15,15 l&r
2...

Mike Johnson, RKC

A1) Incline Dumbbell Press 60's x 8,8,8
A2) Dumbbell Row 80 x 8,8,8 l&r
1 minute between drills

B1) Triceps Press down 52.5 x 8,8,10
B2) Alternating Dumbbell Curls 40 x 8,8,8 l&r
1 minute between drills

C1) Cable Twists 47.5 x 5,6,6 l&r
C2) Face Pulls 32.5 x 10,10,10
1 minute between drills

Mike Johnson, RKC