Thursday 10.25.18

Warm Up:
- Dynamic mobility drills for hips, hamstrings, and t-spine

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 5, 5, 4, 4
- 1-Leg DB RDL's:  40x 10, 45x 10, 50x 10, 55x10, 60x10 (straight sets of 55 next week)
- BPA's:  20, 20, 20, 20, 20

DB Romanian Deadlift Shrugs and Walking Lunges:
- DBRDLS:  65's x 10, 70's x 10, 75's x 10, 80's x 10, 85's x 10 (straight sets of 80 next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Trap Bar Deadlifts and Sissy Squats (warm up, then 10-1 with minimal rest):
- Deadlifts:  110x5, 200x4, 290x3, 380x2, 470x1, 290x10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (295 next week)
- Sissy Squats:  0x 5, 4, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest