Wednesday 6.15.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 50x 10, 140x 9, 190x 8, 230x 7, 280x 6, 320x 5, 370x 4, 410x 3, 460x 2, 500x 1, 440x 2, 2, 2

Reverse Barbell Lunges (3x5):
- 65x 5, 115x 5, 155x 5, 205x 5, 5, 4 (alternating with first 6 sets of sumos)

Barbell Shrugs (3x 10):
- 365x 9, 9, 9

Straight Leg Deadlift (3x 10-12):
- 230x 11, 10, 10

Donkey Calf Raises (on a leg press, 5x 10):
- Skipped due to crowded gym (last time I did 4 plates per side x 10, 10, 10, 10, 10)

Abs and Glutes Superset:
- GHD Hip Extensions:  11, 10, 10
- GHD Sit Ups:  11, 10, 10