Wednesday 7.22.15

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

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 4, 4, 3 (stay at this weight)

Bar Dips (3x max):
- 15, 14, 13 (controlled eccentric, stopped a rep why of failure)

Front Squats (3x5):
- 45x 10, 95x 9, 135x 8, 185x 5, 5, 5 (190 next week)

Barbell Hip Thrusts (3x10):
- 305x 10, 10, 10 (310 next week)

Band Chicken Wings:
- 13 sets of 10, one set of 30 with red bands (matched the number of presses for the whole workout)

Conditioning:
Tabata Push Ups:
- 58 total (high of 18, low of 5)