Thursday 5.19.16

Warm Up:
- SMR for biceps, triceps, shoulders, and lats
- Crossover Symmetry Activation
- Hip Circle Squats 3x10
- Hip Circle Walks 3x10 in each direction

Strength Training:
Power Cleans and Front Squats Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 1/1

Power Cleans (3x3):
- 225x 1, 1, 1

Front Squats (up to 120%, then 3x5):
- 234x 3, 284x 2, 324x 1, 270x 4, 4, 4

Deadlift Warm Ups:
- 315x 3, 405x 2, 495x 1

Deadlifts and Barbell Power Shrugs (5x 3/6):
- 430x 3/6, 3/6, 3/6, 2/4, 2/4

Standing Calf Raises:
- 17, 17, 16, 16, 16 (alternating with deadlifts and Hang Clean Pulls)

Glute Bridges (with Hip Circle and feet elevated):
- 16, 16, 16