Monday 9.21.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4, box just under parallel):
- Warm Ups:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets:  305x 4, 4, 4, 4 (310 next week)

Front Squats (3x5, used the box to limit depth because of my knee):
- 185x 5, 5, 5

Flutter Kicks:
- 13 sets of 10 (4-count reps, done in between sets of 10)

Barbell Hip Thrusts (3x10):
- 315x 10, 10, 10 (320 next week)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  15, 14, 14
- DB Lateral Raises @ 25 lbs:   15, 14, 14
- Barbell External Rotations and half press @ 35 lbs:  15, 14, 14
- Band Pull Aparts with Green Band:   15, 14, 14

Standing Calf Raises:
- 160 x 12, 12, 11

Conditioning:
- None

Mobility:
- 10:00