Saturday 1.02.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic Mobility for Hips and Hamstrings
- Glute Activation

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 510x 2, 2, 2

Sumo Deadlifts (3x5):
- 410x 4, 4, 4

Push Ups:
- Skipped

Face Pulls:
- Skipped

Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 15, 14, 14 (full stretch with a 2-second pause at the bottom)

Arms Superset (alternated with calves):
- Overhead DB Extensions @ 40x 13, 13, 13
- Hammer Curls @ 40x 13, 13, 13

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 13, 12, 12 (add a rep each week)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- Skipped because machine was broken

DB Lateral Raises (alternated with DB Shrugs):
- 25x 13, 12, 12

Crossover Symmetry:
- 2 rounds of Iron Scap

Conditioning:
- None