Sun's out...Guns out

***Workouts for Monday, June 18th and Tuesday, June 19th***

Monday, June 18th

--->5min light air dyne warm up
--->Conjugate (week 1, day 1)
          1. seated military press (4x10)
                ->65#-85#-105#-115#
          2. front d.b. raise (4x10)
                ->25#-30#-35# (form broke down a bit)-30#
          3. lateral cable raise (2x10, 2x15)
                ->15#-15#-15#-15#
          4. neutral machine press (2x10, 2x15)
                ->75#-105#-105#-120#
--->Hatch (week 1, day 1)
          1. back squat (1RM: 415#)
                ->1x10 @ 60%: 250#
                ->1x8 @ 70%: 290#
                ->1x6 @ 75%: 315#
                ->1x4 @ 80%: 335#
          2. front squat (1RM: 345#)
                ->1x5 @ 60%: 210#
                ->3x5 @ 70%: 245#
--->Airdyne conditioning
          ***10min for distance
                ***4.01 miles (22.5mph or better entire time)

Tuesday, June 19th

--->Conjugate (week 1, day 2)
          1. skull crushers (4x10)
                55#-55#-65#-65#
          2. cable pressdowns (4x10)
                60#-65#-65#-65#
          3. d.b. kick backs (2x10, 2x15)
                15#-20#-15#-15#
          4. strict dips (4xfailure)
                13reps-10r-8r-7r
--->Airdyne conditioning
          *for total distance: 1:1 work to rest ratio
                1. 5min hard: 2.08 miles
                2. 4min hard: 1.67 miles
                3. 3min hard: 1.26 miles
                4. 2min hard: .86 miles
                5. 1min hard: .49 miles
                *total distance: 6.36 miles