Monday 10.05.15

Warm Up:
3 Rounds of:
- 20 KB Swings @ 53
- Dynamic Stretch for hip flexors and hamstrings
- Unweighted Windmills

Strength Training:
Box Squats (4x4 to a box of 5*45 lbs bumpers):
- 45x 10, 95x 8, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 4, 4, 4 (320 next week)

Dip Supported Leg Lifts:
- 10x 10 (in between sets of box squats)

Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 10, 95x 9, 135x 8, 185x 7, 195x 5, 5, 5 (200 next week, and skip the warm up sets for time)

Reverse Lunges/ Good Mornings Superset:
- 190x 5/5, 5/5, 5/5 (195 next week)

1-Leg Standing Calf Raises (3x 10-15):
- 25x 12, 11, 11

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  11, 11, 11
- DB Lateral Raises @ 30 lbs:   11, 11, 11
- Barbell External Rotations and Half Press @ 45 lbs:  11, 11, 11
- Band Pull Aparts with Green Band:   11, 11, 11

Conditioning:
- None