Stephen Hamelin 2016/04/11

Bike 5min

• Toe reach walk
• Narrow squat walk
• Kicking walk
• Hurricane

Day 1: work on T4

• E squat facing in and out (arms out) x10
• Dead lift 2 warm up set: 25, 50lbs.  3×10 (75lbs)
• super set with bulgarian split squat (5olbs) Walking lunges 3×10 (20kg)
• Ball leg curls (one leg) 3×10 (with elastic and both legs)
• Push ups with 50lbs bag 3×10 tiger push ups 1×10
• battle rope 30sec: small single, big double, big single
• back bridge plank 1×10
• Reverse grip horizontal pull ups 3×10

Day 2

• Barbell back squats 1×10 (25lbs, warm up), 3×10 (60lbs)
• Bench press 1×10 (25lbs, warm up), 3×8 (50lbs, with assistance for last 2-3reps)DB incline chest press 45lbs
• Rings push ups 3×10

skipped rest, did rope (2016/05/05

• Standing barbell overhead press 1×10 (10lbs), 2×10 (15lbs)
• 2016/04/20 (push up variations for triceps)
• Sled 3×2 lengths back and forth (50lbs)