Thursday 10.15.15

Warm Up:
- Dynamic Mobility
- Muscle Snatches:  45x 5, 95x 5, 135x 5

Strength Training:
Power Snatch (5x5):
- 162.5x 5, 5, 5, 5, 5 (165 next week)

Snatch High Pulls (5x5):
- 232.5x 5, 5, 5, 5, 5 (235 next week)

Serratus Crunches (10x 10-12 with Abmat):
- 35's x 10x 112 in between sets of snatch work (40 for 10's next week)

Overhead Squat (3x5 to a medicine ball on a 45):
- 45x 5, 95x 5, 135x 5, 150x 5, 5, 5 (155 next week)

Single+ Double Leg Calf Raises:
- 14 left, 14 right, 14 both
- 13 left, 13 right, 13 both
- 13 left, 13 right, 13 both

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  13, 12, 12
- DB Lateral Raises @ 30 lbs:   13, 12, 12
- Barbell External Rotations and Half Press @ 45 lbs:  13, 12, 12
- Band Pull Aparts with Green Band:   13, 12, 12

Conditioning:
- None