Thursday 7.21.16

Back off week...

Warm Up:
- Hip Circle glute activation
- Dynamic mobility for hips and lower back

Strength Training:
Front Squats (heavy single for the day, then 5x5 and 65% of the single):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 3, 315x 1, 205x 5, 5, 5, 5, 5

Barbell Shrugs (5x 10):
- 315x 10, 10, 10, 10, 10

Standing Calf Raises (5x 10, slow controlled movement):
- 10, 10, 10, 10, 10

KB Swings (paired with each set of all the other lifts):
- 70x 20, 18, 16, 14, 12, 6, 2, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10= 238 reps