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Proctor Lifting Day-13



 Today was an unreal day in the gym for me and the lifting crew. I started the day off with a good meal from the dining hall, and good hydration. After breakfast I started with a very lengthy warm up to make sure I was fresh and ready for my workout. The warmup lasted an hour and consisted of static stretching, dynamic warmup, plyometrics, and squat technique primers. My workout was as follows:

1 hour of static/ dynamic warmup with 1 round of plyometrics:

10 squat jumps

10 split squat jumps

10 box jumps

10 lateral explosive step ups 

5 rounds of 10 Medicine Ball Squat Throws (15 lb big ball)

5 sets of Barbell Back Squats (225 for 5) (240 for 4) (270 for 3) (275 for 3) (275 for 5)

5 sets of 5 Dummbell One Arm Rows

5 sets of six dumbbell step ups

5 sets of 8 supine rows

5 sets of 10 dumbbell reverse flys

5 sets of 10 sumo ball pushups

30 minute ab circuit

The afternoon consisted of a 1 hour run and stretching  and rolling out for me, as well as continuing to work on my workout plan and presentation. I burned 1645 active calories and 3604 total calories. Onto my final day!

Hours: 5

Total: 51




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