Thursday 11.24.16

Back Off Week...

Warm Up:
- Dynamic mobility for hips

Strength Training:
Sumo Deadlift (3x10):
- 45x 11, 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 355x 10, 10, 10 (17,220 lbs)

Dips (10x 10):
- Bodyweight x 10x 10 (26,000 lbs)

Barbell Shrugs Behind the Back (4x10):
- 345x 10, 10, 10, 10 (13,800 lbs)

Skull Crushers (3x15):
- 100x 15, 15, 15 (4500 lbs)

Conditioning:
AMRAP in 10:00:
- 15-1 Push Ups:  15, 14, 13, 12, 11, 10, 9, 8, 7, 6= 105 reps (27,300 lbs)
- 1-15 KB Swings @ 70: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10= 55 reps (3850 lbs)

Total Weight Moved:  92,670