Friday 10.03.14

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

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 5, Week 3):
- 405x 4, 4, 4, 4 (410 next cycle)

Barbell Power Shrugs:
- 405x 6, 6, 6 (410 next cycle)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x 3
- Heavy Work Sets:  55x 3, 3, 3 (stay until I get 3x5
- Max Unweighted:  8 (I'm usually good for 12-15 but my hands are beat up)

Dips (5x5 + Volume Sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  90x 3, 4, 3, 3, 3 (stay at this weight next week)
- Volume @ 15: 10, 10, 10, 10, 10 (20 next week)

Band Pull Aparts:
- 100 reps in 6x15 and 1x 10

Conditioning:
- None