Monday 11.09.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 9/1, 95x 8/1, 135x 7/1, 185x 6/1, 225x 5/1, 275x 5/0, 315x 4/0

Back Squats (5x3):
- 335x 3, 3, 3, 3, 3 (340 next week)

Face Pulls:
- 10x 10 with the green band (in between the first 10 sets of squats)

Front Squats:
- 220x 5, 5, 5 (225 next week)

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 9, 8, 8, 8 (in between the last 5 sets of squats, stay at this weight next week)

Reverse Lunges (front foot on a 45# bumper):
- 160x 5/5, 5/5, 5/5 (165 next week)

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 12, 11, 11 (in between sets of lunges)

Conditioning:
- None

* I've been sick all weekend so I didn't know how this session would go.  I went in with the intent to just feel it out, maybe do some high volume lighter squatting just put in some work and maybe help sweat out this flu, but as I got going I actually felt pretty strong.  I warmed up real well and my knee felt ok so I didn't use a box at all for my squats and ended up squatting the most I've done since surgery.  Even though I feel like death I'm happy with the session.