Thursday 6.09.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 45x 10, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 435x 3, 3, 3 (500 and 440 next time)

Straight Leg Deadlift (3x 10-12):
- 230x 10, 10, 10

Reverse Barbell Lunges (3x5):
- 60x 5, 110x 5, 150x 5, 200x 5, 5, 5 (205 next week)

Barbell Shrugs (3x10):
- 315x 10, 365x 10, 10 (all sets at 365 next week)

Donkey Calf Raises (on a leg press, 5x 10):
- 4 plates per side x 10, 10, 10, 10, 10

Abs and Glutes Superset:
- GHD Hip Extensions:  10, 10, 10
- GHD Sit Ups:  10, 10, 10