Saturday 10.18.14

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

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

Deadlifts (4x4 Cycle 6, Week 1):
- 360x 4, 4, 4, 10 (365 next cycle)

Power Shrugs:
- 360x 10, 10, 10

Weighted Chin Ups (3x5 + max reps):
- Warm Ups:  0x5, 25x4
- Work Sets:  50x3, 55x 5, 5, 5
- Max Unweighted:  12

Dips (5x5 + Volume sets of 5x 8-10):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  90x 5, 5, 5, 4, 4 (stay at this weight)
- Volume Sets:  20x 8, 8, 8, 8, 8

Band Pull Aparts:
- 100 reps

Conditioning:
- None