Friday 11.07.14

Strength Training:
Weighted Pull Ups (3x5):
- 0x5, 25x5, 50x5, 60x 4, 3, 3 (stay at this weight)

Barbell Rows:
- 135x7, 185x7, 225x 7, 7, 7 (8's next week)

Front Rack Reverse Barbell Lunges:
- 45x5, 95x5, 135x5, 145x 5, 5, 5 (150 next week)

Single Leg Glute Bridges:
- 0x5, 10x5, 20x5, 30x5, 40x5

Hammer Curls:
- 40x 10, 10, 10, 10, 10 (45 next week)

Shoulder Rehab/ Prehab:
- Band External Rotations:  5x10
- Band "No Money" External Rotations:  5x10
- Band Pull Aparts:  5x10

Conditioning:
- None