Saturday 2.06.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation
- 18 KB Swings @ 53 lbs

Strength Training:
Sumo Deadlift/ Deadlift Warm Up:
- 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3):
- 420x 3, 2, 2, 2, 2 (stay at 420)

DB Lateral Raises (10x 8-10):
- 25x 9, 9, 9, 9, 9, 8, 8, 8, 8, 8 (in between the above deadlift sets)

Calf Raises:
- Seated Calf Raises @ 110:  10, 10, 10, 10, 10 (in between deadlift warm ups)
- Standing Calf Raises @ 160:  10, 10, 10, 10, 10 (in between sumo DL sets)

Deadlifts (conventional, 10x2 on the minute):
- 420x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 (stay until sumo deadlift goes up, work on speed)

Trap Bar Shrugs (5x 8-10):
- 4 plates on each side x 8, 8, 8, 8, 8, 8, 8, 8

Hanging Leg Raises (Dip Supported, 5 sets adding a rep each week):
- 6, 6, 6, 6, 6, 6

Conditioning:
7 Rounds (not for time):
- Crossover Symmetry Iron Scap
- 18 KB Swings @ 53 lbs