Saturday 5.28.16

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

Strength Training:
Sumo Deadlifts (5x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 430x 3, 3, 3, 3, 2

Standing Calf Raises (5x10):
- 180x 10, 9, 9, 9, 9 (alternating with lunges)

Donkey Calf Raises (5x10):
- 210x 10, 10, 10, 10, 10 (alternating with lunges, 220 next week)

Reverse Lunges (warm up to 120%, then 5x5):
- 50x5, 100x 5, 140x 5, 190x 5, 5, 5, 5, 5 (195 next week)

Seated Calf Raises (5x10):
- 130x 10, 10, 10, 10, 10 (135 next week)

Hammer Strength Shrugs (2-second pause at the top):
- 270x 10, 9, 9, 9, 9 (3 plates per side)

Frog Pumps with Hip Circle:
- 16, 16, 16, 16 (alternating with Crossover Symmetry Iron Scap)