Monday 11.16.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/5, 95x 9/4, 135x 8/3, 185x 7/2, 225x 6/1, 275x 5/1, 315x 4/1

Back Squats (5x3):
- 340x 3, 3, 3, 3, 3 (345 next week)

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

Front Squats:
- 225x 5, 5, 5 (227.5 next week)

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

Reverse Lunges (front foot on a 45# bumper):
- 165x 5/5, 5/5, 5/5 (170 next week)

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

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 20, 10, 10, 7, 3 (short rest periods)

Conditioning:
- None