Saturday 7.23.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (work up to a heavy single for the day, then 5x5 with a 3-second negative):
- 45x 10, 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 325x 5, 5, 5, 5, 5

Reverse Barbell Lunges (work up to a heavy single for the day, then 5x5):
- 45x10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 2185x 5, 5, 5, 5, 5

Donkey Calf Raises (5x10):
- 260x 10, 10, 9, 9, 9

Barbell Shrugs (Behind the Back, 5x 10):
- 320x 10, 10, 9, 9, 9

Accessory Work:
- Tabata KB Swings:  100 reps with 53 lbs (lowest was 12, highest was 13)