Saturday 9.20.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 345x1

Deadlifts (4x4 Cycle 5, Week 1):
- 355x 4, 4, 4, 10 (360 next cycle)

Barbell Power Shrugs:
- 355x 10, 10, 10

Weighted Chin Ups (5x5 or 25 reps):
- 0x5, 30x3, 60x1, 50x 5, 5, 5, 4, 3, 3 (stay at this weight until I get 5x5)

Dips (5x5 + volume sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  85x 5, 5, 5, 5, 5 (90 next week)
- Volume sets:  15x 8, 8, 8, 8, 8, 8 (go for 6 set of 9 next week)

Band Pull Aparts:
- 6x 10