Saturday 1.23.16

Warm Up:
- Dynamic mobility

Strength Training:
Dynamic Effort Deadlift:
- Warm Ups:  45x 10, 135x 8, 225x 6, 315x 4, 405x 2, 495x 1
- Work Sets:  415x 10 sets of 2, on the minute

Sumo Deadlift (3x5):
- 410x 5, 5, 5 (415 next week)

Barbell Shrugs (3x10):
- 385x 10, 10, 10

Lateral Raises (3x 10):
- 25x 10, 10, 10 (superset with shrugs)

Conditioning:
10:00 Ascending Ladder of:
- 1 Push Up (adding a rep each round)
- 2 KB Swings @ 72 (double the push ups reps each round)
Score:  11 rounds + 12 push ups and 6 KB swings

Crossover Symmetry:
- 1 Round of Iron Scap

Mobility:
- Pecs, lats, and shoulders