Saturday 10.17.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 470x 3, 3, 3 (475 next week)

Sumo Deadlifts (3x5):
- 355x 5, 5, 5 (360 next week)

Hammer Strength Shrugs (3x10):
- 380 (4 plates and a 10 on each side)x 10, 10, 10 (385 next week)

Push Ups:
- 2 sets of 11 and 13 sets of 10 for 152 reps (in between sets of DL's SDL's, and shrugs)

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

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  13, 13, 12
- DB Lateral Raises @ 30 lbs:   13, 13, 12
- Barbell External Rotations and Half Press @ 45 lbs:  13, 13, 12
- Band Pull Aparts with Green Band:   13, 13, 12

Conditioning:
- None