Thursday 7.14.16

Warm Up:
- Hip Circle warm up
- 44 Push Ups

Strength Training:
Power Cleans/ Clean Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 1/4, 275x 0/5

Clean Pulls (work up to a heavy single, then 3x3):
- 315x 4, 365x 3, 405x 2, 455x 1, 495x 1, 445x 2, 2, 2

Front Squats (work up to 120%, then 3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 315x 1, 336x 1, 280x 3, 3, 3 (285 next week)

Clean Shrugs (3x 10):
- 445x 9, 9, 9

Standing Calf Raises (5x 1:00):
- 0x 1:05, 1:00, 1:00, 1:00, 1:00

KB Swings:
- 55 reps unbroken at 70 lbs