Sumo Deadlift off 2 board:
60kgx3×3
70kgx3×3
80kgx3×2
85kgx3×2
90kgx3×2
95kgx3×2
100kgx3×2
105kgx3×2
110kgx3×2

I’m really working on form right now, and feel like it’s coming along.

RC mini band internal rotation: 5×15

RC mini band external rotation: 5×15

Close Grip Bench:
95lbsx10×3
105lbsx10×3
115lbsx10×3
125lbsx10×3
135lbsx10×3 (1 board)

Side Bends w/24kg KB: 5×15/side

EZ Curl Bar Headcavers: 3×8 75lbs

Standing Single Arm Shoulder Press: 2×5/arm 40lbs

1 hour racquetball

mini band pull aparts: 5×15

Squats: 8’s
60kgx2
70kgx2
80kg
85kg
90kg
95kg
100kg

DB Bicep Curls: 5×10 18lbs

Mini band pull aparts behind head: 5×15

GHR’s: 5×8

DB Rows: 5×8/arm 40lbs

Lunges: 3×8/leg 40kg

Chin Ups: 10×1

50 minutes spin & core class

1 minute walk/1 minute jog: 24 minutes

10 minutes cool down

Power Snatches:
35kgx3×5
40kgx1×5

EZ Curl Bar Bicep Curls:
35lbsx10×5

Clean & Jerk:
45kgx1×5

Hypers:
3×15

10 minutes bike

Sumo Deadlift
70kgx8×3
90kgx5×5
100kgx4×4
110kgx3×3

Close Grip Bench:
40kgx12×3
50kgx10×2
55kgx10k3
60kgx8×3 (.5 board)
70kgx8×1 (2 board)
70kgx8×2 (2.5 board)

Abs on hyper: 5×20

Side bends w/24kg KB: 3×15/side

BB Bicep Curls: 5×8 20kg

EZ Curl Bar Headcavers: 3×8 65lbs

Chin Ups w/purple band ass’t under feet: 3×5

Deadlifts are feeling good.  I’m working on my form and trying to stay in a good position through the whole pull. 
My triceps were toast on the last sets of bench today!

7:30am
20 minutes walk

Legs Up Competition Grip Bench: 3×15
95lbs
110lbs
120lbs

20 seconds jog/10 seconds walk: 5 minutes

5 minute walk

6:00pm
Squat:
135lbsx8×2
185lbsx6×3
210lbsx5×3
225lbsx3×3
240lbsx2×3

DB Bicep Curls: 5×10 18lbs

Medium Grip Bench Press:
50kgx10×2
60kgx8×2
70kgx5×5
80kgx3×2

RC Mini band internal rotation: 3×15

RC Mini band external rotation: 3×15

10 minutes incline walk

20 seconds jog/10 seconds rest: 5 minutes

5 minutes incline walk

Close Grip Bench: 3×15 95lbs

10 minutes incline walk

20 seconds jog/10 seconds rest: 5 minutes

12 minutes walk

Plank: 2×60 seconds

Cardio is feeling great!

6:40 am
25 minutes eliptical

Lunges: 3×8/leg
65lbs
75lbs
85lbs

BB Shoulder Press (medium grip): 3×5
65lbs
75lbs
75lbs

Lat Pull Down:  3×8
95lbs
105lbs
105lbs

DB Headcavers: 3×10  25lbs

DB Flies: 3×10  25lbs

Legs Up Medium Grip Bench Press: 3×10
95lbs
105lbs
115lbs

Close Grip Incline Bench Press: 3×6
95lbs

12 minutes stepper

15 minutes incline walk

11:30am
50 minutes spin class

10 minutes rower: 2110 m

5 minutes incline treadmill walk

1 minute jog/1 minute walk: 30 minutes

5 minute cool down walk