Friday 7.10.15

Warm Up:
- Dynamic Shoulder mobility drills
- Thoracic Spine mobility

Strength Training:
Shoulder Press + Klokov Press Warm Up:
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1 (push presses for the heavier sets)
* 10 band face pulls after each set

Shoulder Press (4x4):
- 192.5x 3, 2, 2, 2 (stay at this weight)
* 10 band face pulls after each set

Klokov Press (5x 8-10):
- 107.5x 10, 10, 10, 10, 10 (110 next week)
* 10 band pull aparts after each set

Conditioning:
10:00 Ascending Ladder (1, each, 2 each, 3 each, etc.) of:
- Push Press @ 135
- Sumo Deadlift High Pull @ 135
- 30 Double Unders after each round
Score:  I completed the round of 7's.