Saturday 4.23.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle work (10 steps each direction and 10 squats)

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Ups:
-45x 6/6, 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3 or 15 reps total):
- 425x 3, 3, 3, 3, 3 (430 next week)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 3/6, 3/6, 3/6, 3/6, 3/6 (430 next week)

Straight Leg Deadlift (3x 10-12 with Hip Circle):
- 225x 11, 11, 10 (in between first 3 CS drills)

Standing Calf Raises (5x10):
- 170x 10, 10, 9, 9, 9 (stay at this weight)

Donkey Calf Raises (5x10):
- 200x 10, 9, 9, 9, 9

Seated Calf Raises (5x10):
- 130x 10, 9, 9, 9, 9

Crossover Symmetry:
- 1 Round of Recovery
- 4x 15 Frog Pumps with Hip Circle in between last 4 CS drills