Saturday 11.07.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 485x 3, 3, 3 (490 next week)

Sumo Deadlifts (3x5):
- 370x 5, 5, 5 (375 next week)

Push Ups:
- 5 sets of 11 and 7 sets of 10 for 125 reps (in between sets of DL's and SDL's)

Face Pulls:
- Green band for same sets/reps as push ups

DB Shrugs (3x10):
- 125x 12, 130x 11, 135x 10, 10, 10 (140 next week)

Standing Calf Raises:
- 160x 11, 11, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 13, 20x 12, 15x 12, 10x 12, 5x 12= 87 reps

Conditioning:
- None