Thursday 10.22.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 4, 3 (stay here next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 195x 8, 8, 8, 6 (stay with double the reps of bench)

Dips (3x 10):
- 30x 10, 10, 10 (35 next week)

1-Arm Landmine Rows (3x 10):
- 82.5x 10, 10, 10 (85 next week, weight does not include the bar)

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  10, 10, 10
- Barbell Curls @ 95:  10, 10, 10

Lateral Raises (run the rack from 30 to 5 for max reps):
- 30x 15, 25x 10, 20x 10, 15x 10, 10x 10, 5x 15

Conditioning:
- None