Saturday 10.24.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 475x 3, 3, 3 (480 next week)

Sumo Deadlifts (3x5):
- 360x 5, 5, 5 (365 next week)

Hammer Strength Shrugs (3x10):
- 385 (4 plates, a 10, and a 2.5 on each side)x 10, 10, 10 (390 next week)

Push Ups:
- 3 sets of 11 and 12 sets of 10 for 153 reps (in between sets of DL's SDL's, and shrugs)

Standing Calf Raises:
- 160x 14, 10, 7 (full stretch with a pause at the bottom)

Lateral Raise Drop Set:
- 30x 16, 25x 11, 20x 11, 15x 11, 10x 11, 5x 16= 76 reps

GHD Sit Ups/ GHD Hip Extensions:
- 3x 10 each with no rest

Conditioning:
- None