Friday 8.21.15

Warm Up:
- 5:00 of Dynamic Mobility and lots of Band Face Pulls

Strength Training:
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 3 (230 next week)

Landmine Rows with Thick Bar V-Handle (5x5):
- 45x 10, 90x 9, 135x 8, 180x 5, 5, 5, 5, 5 (185 next week)

Bar Dips (3x15):
- 0x 15, 5x 15, 10x 15, 15, 10 (stay at this weight)

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  12, 11, 11
- DB Lateral Raises @ 25 lbs:  12, 11, 11
- Barbell External Rotations @ 35 lbs:  12, 11, 11
- Band Pull Aparts with Green Band:  12, 11, 11

Conditioning:
- None