Thursday 1.01.15

Warm Up:
- Shoulder SMR with Lacrosse Ball
- Hip Circle

Strength Training:
Clean Complex:  Muscle Clean + Hang Power Clean + Push Press:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 2+2+2
- 225x 1+1+1

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, q35x5, 175x 5, 5, 5 (177.5 next week)

Shoulder Press (4x4):
- 45x10, 95x8, 135x6, 165x 4, 4, 4, 10 (167.5 next week)

Weighted Pull Ups (4x4):
0x5, 15x4, 30x3, 45x2, 60x1, 25x 4, 4, 4, 5 (27.5 next week)

Push Ups:
- 57 reps in 3 sets of 19

Accessory Circuit (5x15 of each):
- Glute Bridges
- Band "No Money" External Rotations
- Band Pull Aparts

Conditioning:
- None