Saturday 11.19.16

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, 3, 2 (4795 lbs)

Front Rack Step Ups (3x6, 20" box):
- 80x 6, 6, 5 (5780 lbs, 260 body weight)

Seated DB Arnold Presses:
- 40x 10 sets of 10 in between sets of the above (8000 lbs)

Deadlifts (3x3):
-  WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets:  455x 3, 3, 2 (3640 lbs lbs)

Hang Clean Pulls (3x5):
- 455x 5, 5, 4 (6370 lbs)

DB Lateral Raises:
- 20x 10 sets of 10 in between sets of pulls (4000 lbs)

KB Swings:
- 70x 17, 17, 17, 16, 16 (5810 lbs)

Band Pull Aparts:
- 5x 20 in between sets of swings

Total Weight Moved:  44,470 lbs

Total Weight Moved This Week:  193,222.5 lbs