151209 Front Squat

Warm up:
5 min DROMs
20 lunges

A: Front Squat
Establish daily 3RM (#195 x 2)

B: 30 clean & jerks @ #105

150207 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 1RM (#285)
Perform 1 pull-up w/ slow negative in between sets

B: High reps
Deadlift #185 x 21-15-9

151203 Back Squat

Warm up:
5min DROMs
Lunges 3 x 10 ea side

A: Back Squat
Establish daily 3RM (#225)
Perform 1 chin-up w/ slow negative between sets

B: Hi reps 21-15-9
Back squat @ #135
Push ups

151201 Bench Press

Warm up:
5min DROMs

A: Bench Press
Establish daily 3RM (#190)
Hi reps
#100 x 21-15-9

B: 3 rounds of:
10 GH raises
10 #5 plate lateral raises