Monday 6.13.16

Warm Up:
- Dynamic mobility for low back and hips
- Hip Circle glute activation

Strength Training:
Power Cleans/ Clean Pulls:
- 50x 5/0, 100x 4/1, 140x 3/2, 190x 2/3, 230x 1/4

Clean Pulls (work up to 120%, then 3x3):
- 280x 3, 320x 2, 370x 1, 410x 1, 500x 1, 440x 3, 2, 2 (warm up to 505 next time)

Front Squats (work up to 120%, then 3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 315x 1, 330x 1, 275x 3, 3, 3 (336 and 280 next time)

Seated Calf Raises (5x 10):
- 135x 10, 10, 9, 9, 9

Glutes and Abs Circuit:
- Frog Pump with Hip Circle:  Skipped due to time limits today
- Hollow Rock:  Skipped due to time limits today