Workout: Strength

10 min jump rope

Then:

3x5 Wall Squat

3x10 Squats

2x20m OH Lunge @ 45#

Then:

6-way BB complex

Deadlift +

Bent Over Row +

Hang Clean +

Front Squat +

Push Press +

Back Squat +

Push-up

Three sets @ 75-95-115#

Then:

Work up to Heavy DL

Then:

6x1 DL @ 90% 1RM, Rest 4-5 minutes between sets

Then:

"Louder than 10"

5x Wall Ball @ 20#

10x Push-ups

15x KBS @ 24kg

11 rounds

Then:

Cooldown

Notes:

DL @ 405#

"Louder than 11" incomplete due to time.

*Interesting workout, I was working out at the private gym where I train some of my clients, I couldn't slam the weight so I was working on some tough conditions including the music, it went from heavy metal to 50's pop music. The DL felt fine could have done a bit heavier but I was happy with 405#. I only was able to complete 7 rounds of the 11 rounds of the circuit due to time, but the meat and potatoes of the workout was accomplished; I'm happy with the current results, loosing weight and gaining strength.