Saturday 9.12.15

Warm Up:
- Dynamic Mobility

Strength Training:
Barbell Shrugs (3x10):
- 135x 10, 225x 10, 315x 10, 405x 10, 10, 10 (410 next week)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  13, 13, 13
- DB Lateral Raises @ 25 lbs:   13, 13, 13
- Barbell External Rotations @ 35 lbs:  13, 13, 13
- Band Pull Aparts with Green Band:   13, 13, 13

Calves Superset:
- Standing Calve Raises:  160x 11, 11, 11
- Seated Calf Raises:  100x 11, 11, 11

Push Ups:
- 12 sets of 10 (one set after each set of the shrugs, shoulder circuit, and calf supersets)

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest

Splits:
- Round 1:  not recorded
- Round 2:  not recorded
- Round 3:  not recorded
- Round 4:  not recorded
- Round 5:  24:20 (previous best time was 24:55)

Mobility:
- 5:00 for shoulders and elbow flexors