Monday 12.14.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets:  202.5x 4, 4, 4, 4 (205 with a 246 push press next week)

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 4, 4 (50 with a 100 lbs single next week)

Push Press (3x5):
- 227.5x 5, 5, 5

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 7, 7

Banded Scare Crows:
- Added to each pulling set to make the ratio of push to pull 1:2

Arms Superset:
- Skull Crushers @ 110x 13, 13, 12
- Barbell Curls @ 45x 26, 26, 24

Conditioning:
- None