Thursday 5.09.19

Heavy Posterior Chain with Upper Body Push...

Warm Up (10:00):
- Deadlift:  135x5, 225x4, 315x3, 405x2, 495x1
- Dips:  0x5, 10x4, 20x3, 30x2, 40x1

Strength Training:
Deadlifts and Dips (20:00):
- Deadlifts @ 365:  5, 4, 3, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1 (28 reps, stay at this weight)
- Dips @ (2x the DL reps):  10, 8, 6, 4, 4, 4, 4, 2, 2, 2, 2, 2, 2, 2, 2 (56 reps, stay at this weight)

Behind the Back Shrugs and DB Lateral Raises (15:00):
- Shrugs @ 315: 10, 10, 9, 9, 8, 8, 7 (61 reps, go up to 320)
- Lateral Raises @ 25's:  10, 10, 9, 9, 8, 8, 7 (61 reps, go up to 30's)

Barbell Skull Crushers and Reverse Grip Pushdowns (10:00):
- Skull Crushers @ 75: 12, 12, 11, 10 (45 reps, stay at this weight)
- Pushdowns @ Blue CS Cords:  12, 12, 11, 10 (45 reps)

Finisher:
- Tabata KB Swings:  12, 12, 12, 12, 11, 11, 10, 11 (91 reps)