Saturday 7.22.17

De-Load....

Warm Up:
- Dynamic mobility for hips, spine, and shoulders

Strength Training:
Deadlifts (3x3) and Chin Ups (sets of 5):
- Deadlifts:  135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 380x 3, 3, 3
- Chin Ups:  5, 5, 5, 5, 5, 5, 5, 5

Front Squats (3x3) with Pull Ups (sets of 5):
- Front Squats:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 265x 3, 3, 3 (switch to sets of 6 next week)
- Pull Ups:  5, 5, 5, 5, 5, 5, 5, 5

Bulgarian Split Squats (3x9) with Parallel Grip Chin Ups (sets of 5):
- BSS:  0x5, 50x 4, 90x 3, 140x 2, 180x 1, 50x 9, 9, 9 (on a Hammer Strength Machine)
- PGCU:  5, 5, 5, 5, 5, 5, 5, 5