Tuesday 10.20.15

Warm Up:
- Dynamic mobility drills and shoulder band work

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  55x 5/5, 105x 4/4, 145x 3/3, 195x 2/2, 231x 0/1 (120%)
- Work Sets:  192.5x 4, 4, 4, 4 (195 next week)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 70x 2, 90x 1 (stay at twice the working weight)
- Work Sets:  45x 4, 4, 3, 3 (stay at this weight)

Push Press (5x5):
- 212.5x 5, 5, 5, 5, 5 (215 next week)

Pull Ups (5x max):
- 6, 6, 5, 5, 5 (add one rep next week)

Arms Superset:
- Hammer Curls @ 35:  15, 15, 15 (40 for 10's next time)
- Overhead Extensions @ 35:  15, 15, 15 (40 for 10's next time)

Conditioning:
- 10:00 on the elliptical machine