Saturday 11.14.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 490x 3, 3, 3 (495 next week)

Sumo Deadlifts (3x5):
- 375x 5, 5, 5 (380 next week)

Push Ups:
- 6 sets of 11 and 6 sets of 10 for 126 reps (in between sets of DL's and SDL's)

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

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 10, 10, 10 (add a rep each week)

Standing Calf Raises:
- 160x 12, 11, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 13, 20x 13, 15x 12, 10x 12, 5x 12= 88 reps

Conditioning:
- None