Saturday 4.09.16

Warm Up:
- Crossover Symmetry Activation
- 50 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, 3, 2, 2, 2

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

Sumo Straight Leg Deadlift (3x 10-12):
- 225x 10, 10, 10

Standing Calf Raises (5x10):
- 170x 9, 9, 9, 9, 9 (stay at this weight)

Donkey Calf Raises (5x10):
- 180x 10, 10, 10, 10, 10 (190 next week)

Seated Calf Raises (5x10):
- 120x 10, 10, 10, 10, 10 (125 next week)

Crossover Symmetry:
- 1 Round of Recovery

Conditioning:
- None