Friday 11.11.16

Warm Up:
- Dynamic stretching for lats and hip flexors

Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- 105x 9, 145x 7, 195x 5, 232.5x 3, 2, 2 (4562.5 lbs)

Front Rack Step Ups (3x6, 20" box):
- 80x 6, 5, 5 (2560 lbs)

Deadlifts (3x3):
-  WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets:  455x 3, 2, 2 (3185 lbs lbs)

Hang Clean Pulls (3x5):
- 455x 5, 4, 4 (5915 lbs)

KB Swings:
- 70x 16, 16, 16, 16, 16 (5600 lbs)

Jump Rope:
- - 1425 singles (10 set of 60 and 15 sets of 55)

Total Weight Moved:  27,897.5 lbs