Monday 11.02.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (5x3 to a low box with a 45):
- 45x 10, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 335x 3, 3, 3, 2, 2 (stay at this weight)

Face Pulls:
- 10x 10 with the green band

Back Squat/ Front Squat (no box, as deep as possible):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 1/1 (go up to 245 next week)

Front Squats (3x5 to a low box with two 10's):
- 215x 5, 5, 5 (220 next week)

Reverse Lunges (front foot on a 45# bumper):
- 155x 5/5, 5/5, 5/5 (160 next week)

Standing Calf Raises (machine, 3x 10-15):
- 160x 11, 10, 10 (2-second stretch in the bottom, 2-second hold at the top)

Lateral Raise Drop Set:
- 35x 13, 30x 12, 25x 12, 20x 12, 15x 12, 10x 12, 5x 12= 85 reps

Conditioning:
- None