Monday 11.23.15

Warm Up:
- Dynamic Mobility

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

Back Squats (5x3):
- 345x 3, 3, 3, 3, 3 (350 next week)

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

Front Squats:
- 230x 5, 5, 5

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

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

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

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 20, 11, 11, 8 (short rest periods)

Conditioning:
- None