Saturday 12.26.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 3, 3 (510 next week)

Sumo Deadlifts (3x5):
- 405x 5, 5, 5 (407.5 next week)

Push Ups:
- 12 sets of 11 (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 14, 14, 14 (full stretch with a 2-second pause at the bottom)

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

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 17, 8 (alternating with lateral raises)

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 17, 8 (alternating with seated calf raises)

Conditioning:
- None