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

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

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...

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

Run:
3 minutes warm-up
5 minutes 3% grade @ 6 mph
5 minutes 7% grade @ 7 mph
5 minutes 2% grade @ 6 mph
5 minutes 7% grade @ 7 mph
3 minutes cool down