Tuesday 6.07.16

A.M. Session

- 30 minutes of swimming

P.M. Session

Warm Up:
- Dynamic mobility for low back and hips

Strength Training:
Deadlifts (work up to 120%, then 3x3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 435x 3, 3, 3 (500 and 440 next time)

Front Squats (work up to 120%, then 3x3):
- 45x 9, 60x 7, 150x 5, 240x 3, 330x 1, 275x 3, 3, 2

Seated Calf Raises (5x 10):
- 135x 10, 9, 9, 9, 9

Shrugs (smith machine, behind the back, 5x10):
- Skipped due to crowded gym

Glutes and Abs Circuit:
- Frog Pump with Hip Circle:  17, 16, 16, 16
- Hollow Rock:  10, 10, 10, 9