Friday 7.24.15

Warm Up:
- Dynamic mobility for hips, shoulders, and thoracic spine

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2 260x 3, 3, 3 (265 next week)

Front Rack Reverse Lunges:
- 45x 8, 95x 6, 135x 4, 185x 2

Face Pulls (100 reps):
- 10x 10 with the green band (one set after each set of squats and lunges)

Shoulder Press (4x4):
- 45x 8, 95x 6, 135x 4, 185x 2, 195x 3, 3, 2, 2 (stay at this weight)

Joe Defranco's Shoulder Shocker 3x8 of each movement):
- Plate Front Raise @ 35 lbs
- DB Lateral Raises @ 30 lbs
- DB Hang Clean and Half Press @ 30 lbs

Conditioning:
Tabata Back Squats:
- 45 lbs bar, no repacking the whole 4:00 period
Score:  96 reps (12 reps each set)