Saturday 12.12.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 2, 2

Sumo Deadlifts (3x5):
- 395x 5, 5, 5

Push Ups:
- 10 sets of 11 and 2 sets of 10 for 130 reps (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 11, 11 (add a rep each week)

Standing Calf Raises:
- 160x 14, 13, 13 (full stretch with a 2-second pause at the bottom)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 15, 10

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 15, 10

Conditioning:
- None