Training: Prep Phase, Cycle 1, Day 1

The best thing about this workout is that it's a workout. I'm doing a preparatory phase to get back into things, improve mobility, conditioning, and get my strength back to acceptable levels. That'll last 3-6 cycles, depending on how I progress, then I'll get into a specific conditioning phase that will get me back to the normal template. I assume that will last 3-6 weeks, then we'll go GFH. There is a meet in May in DC. The goal is to be there and lift.

Specific goals for this phase:
Improve mobility (able to perform lifts with proper form)
Improve conditioning (able to complete cardio and make it thru a workout)
Be consistent (make it to every workout)

Specific goals for this cycle:
Train Sun, Tues, Thurs, Sat
:45 treadmill
Do warmups every workout

Warmup:
5 mins elliptical level 3
Forward Step overs (rack hole 1) 1x10 each leg
Side Stepovers (rack hole 1) 1x10 each leg
Duck unders (hooks at 4 from top) 1x20

Squat
45x10
95x8
135x8
185x5
225x5,5

Very easy, a little winded, form a little off, hard to hit depth without rounding back, so need to work on flexibility and mobility

Hypers superset with bench situps
3x10

Lots of stretching

Workout time: :40