Thursday 9.24.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch:
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 155x 5, 5, 5, 5, 5 (157.5 next week)

Knees-To-Elbows:
- 8x5 controlled reps (in between muscle snatches and power snatches)

Snatch High Pulls (5x5):
- 225x 5, 5, 5, 5, 5 (227.5 next week)

Serratus Crunches (with Abmat):
- 5x10 with 35 lbs db's (in between set of high pulls)

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 5, 5 (140 next week)

Hollow Rocks:
- 5x 10 (in between sets of overhead squats)

Single Leg Standing Calf Raises (3x 10-15):
- 25x 11, 10, 10

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

Conditioning:
- None