Saturday 4.02.16

Warm Up:
- Crossover Symmetry Activation
- 40 Push Ups in between CS drills
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Ups:
-45x 6/6, 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3 or 15 reps total):
- 425x 3, 3, 2, 2, 2, 1, 1, 1

Seated Calf Raises (warm up, then 5x10):
- 105x 12, 115x 10, 125x 8, 135x 6, 145x 4, 155x 2, 115x 10, 10, 10, 10, 10 (go up 5 lbs on all sets)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 3/6, 3/6, 2/4, 2/4, 2/4, 2/4, 1/2

Donkey Calf Raises (5x10):
- 170x 10, 10, 10, 10, 10 (180 next week)

Standing Calf Raises (5x10):
- 170x 8, 8, 8, 8, 8 (stay at this weight)

Crossover Symmetry:
- 1 Round of Recovery (but I forgot it today)
- 100 Air Squats in between CS drills

Conditioning:
- None