Friday 10.21.16

Warm Up:
- Dynamic stretching for lats and hip flexors

Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- WU: 45x 8, 95x 7, 135x 6, 185x 5, 225x 4 (3660 lbs)
- Work Sets:  230x 3, 3, 2 (1840 lbs)

Deadlifts (3x3):
-  WU: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 315x5, 365x4, 405x3, 455x2, 495x1 (13,020 lbs)
- Work Sets:  450x 3, 3, 2 (3600 lbs lbs)

Hang Clean Pulls (3x5):
- 450x 5, 5, 4 (6300 lbs)

Jump Rope:
- 1385 singles (2 sets of 60 and 23 sets of 55)

Total Weight Moved:  28,420 lbs