Saturday 1.16.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 510x 3, 0, 0 (terrible)

Sumo Deadlifts (3x5):
- 410x 5, 5, 4

Standing Calf Raises (3x10-15):
- 160x 13, 13, 13

Trap Bar Shrugs (3x10-15):
- 385x 13, 13, 13 (70 lbs bar)

Seated Calf Raises (50 reps in as few sets a possible):
- 100x 25, 19, 6

DB Lateral Raises (alternated with Seated Calf Raises):
- 20x 25, 19, 6

Crossover Symmetry:
- 1 round of Iron Scap (normally 2 rounds, but I have to train tomorrow instead of taking my normal rest day)

Conditioning:
- None