Tuesday 11.17.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 240x 1 PP (120%)
- Work Sets:  200x 4, 4, 4, 4 (202.5 next week)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 3, 3 (stay at this weight)

Push Press (5x5):
- 225x 5, 5, 5, 4, 3 (stay at this weight)

Parallel Grip Chin Ups (5x ma- elbow hurts doing pull ups):
- 6, 6, 6, 6, 6 (add one rep next week)

Arms Superset:
- Overhead Extensions @ 40x 11, 11, 11
- Hammer Curls @ 40x 11, 11, 11

Conditioning:
- None