Friday 11.04.16

Warm Up:
- Dynamic stretching for lats and hip flexors

Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- WU: 102.5x 6, 142.5x 5, 192.5x 4, 232.5x 2, 2, 2 (3492.5 lbs)

Front Rack Step Ups (3x6, 20" box):
- 65x 6, 6, 6 (2340 lbs)

Deadlifts (3x3):
-  WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets:  455x 2, 2, 2 (2730 lbs lbs)

Hang Clean Pulls (3x5):
- 455x 4, 4, 4 (5460 lbs)

KB Swings:
- 70x 16, 16, 15, 15, 15 (5390 lbs)

Jump Rope:
- - 1410 singles (7 set of 60 and 18 sets of 55)

Total Weight Moved:  25,487.5 lbs