Friday 8.07.15

Warm Up:
- Dynamic mobility drills for shoulders and thoracic spine

Strength Training:
Shoulder Press (4x4):
- 45x 9, 95x 7, 135x 5, 185x 3 (2 push presses), 225x 1 (push press), 195x 4, 4, 3, 3 (stay)

Weighted Chin Ups (4x4):
- 0x 6, 25x 4, 45x 2, 57.5x 4, 4, 4, 4 (60 next week)

Wide Grip Pull Ups (3x max):
- 7, 7, 5

Triceps/ Biceps Superset (working to 3x15):
- Overhead DB Extensions @ 30 lbs:  13, 13, 13
- DB Hammer Curls @ 30 lbs:  13, 13, 13

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  11, 10, 10
- DB Lateral Raises @ 25 lbs:  11, 10, 10
- Babrell External Rotations @ 35 lbs:  11, 10, 10
- Band Pull Aparts with Green Band:  11, 10, 10

Conditioning:
- None