Wednesday 6.10.15

Warm Up:

- Shoulder Warm Up Complex
- Glute Activation with Hip Circle

Strength Training:

Weighted Chin Ups (4x4):

- 0x6, 42.5x4, 85x 1, 50x 4, 4, 4, 4 (52.5 next week) 

Wide Grip Pull Ups (3x max):

- 7, 7, 7

Weighted Bar Dips (10x 10):

- 15x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 (20 next week)

Front Squats (3x3, 3-second pause):

- 45x 10, 95x 9, 135x 8, 160x 3, 3, 3 (162.5 next week)

Hammer Curls (slow eccentric):
- 30x 12, 12, 12 (sets of 13 next week)

Overhead DB Tricep Extensions (Single arm, slow eccentric):
- 30x 12, 12, 12 (sets of 13 next week)

Conditioning:

Sprints:
- 10x 50-yard sprints
- rest between sprints is the walk back to the starting line