Saturday 10.31.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 480x 3, 3, 3 (485 next week)

Sumo Deadlifts (3x5):
- 365x 5, 5, 5 (370 next week)

Hammer Strength Shrugs (3x10):
- 390 (4 plates, a 10, and a 5 on each side)x 10, 10, 10 (395 next week)

Push Ups:
- 4 sets of 11 and 11 sets of 10 for 154 reps (in between sets of DL's SDL's, and shrugs)

Face Pulls:
- Matched sets and reps of push ups with the green band

Standing Calf Raises:
- 160x 10, 10, 10 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 12, 30x 12, 25x 12, 20x 12, 15x 12, 10x 12, 5x 12= 84 reps

Conditioning:
- None