Saturday 10.10.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 465x 3, 3, 3 (470 next week)

Sumo Deadlifts (3x5):
- 350x 5, 5, 5 (355 next week)

Hammer Strength Shrugs (3x10):
- 375 (4 plates, a 5, and a 2.5 on each side)x 10, 10, 10 (380 next week)

Push Ups:
- 1 set of 11 and 14 sets of 10 for 151 reps (in between sets of DL's SDL's, and shrugs)

Standing Calf Raises:
- 160x 13, 12, 12

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  12, 12, 11
- DB Lateral Raises @ 30 lbs:   12, 12, 11
- Barbell External Rotations and Half Press @ 45 lbs:  12, 12, 11
- Band Pull Aparts with Green Band:   12, 12, 11

Conditioning:
- Tabata KB Swings @ 53 lbs:  106 reps total