Thur: Str

Training: PM

Warm up:

25 min of 1/2 court basketball 

Then:

Work up to a heavy deadlift (355#)

Then:

Deadlift: 5 x 2 @ 80% (285#)

Then:

4 x 10 hammer curl

4 x 10 rope tricep extension

Then:

75 x 1 arm bent over row @ 40# (each hand, done in a continuous alternating set)

Then: Cool down

Band and static stretching 

Notes:

Weight: 200#

Sleep: 6.5 hours