Saturday 8.29.15

Warm Up:
- Dynamic Mobility

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 235x 3, 3, 3 (240 next week)

Chest-Supported Row (4x4):
- 45x 10, 70x 9, 90x 8, 115x 7, 135x 6, 160x5, 180x 4, 4, 4, 4 (4 plates and a 5 next week)

Bar Dips (3x15):
- Warm Ups: 0x 15, 5x 15
- Work Sets:  10x 15, 15, 11 (stay at this weight)
- Extra Volume:  10x 10, 10, 10, 10, 10

Shoulder Circuit (working to 3x15):
- Front Plate Raises @ 25 lbs:  12, 12, 12
- DB Lateral Raises @ 25 lbs:  12, 12, 12
- Barbell External Rotations @ 35 lbs:  12, 12, 12
- Band Pull Aparts with Green Band:  12, 12, 12

Standing Calf Raises:
- 5x 10 @ 160, less than 30 seconds rest between sets

Conditioning:
- None