Monday 2.22.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Press (1RM for the day, then 3x10 at 65%):
- 45x 8, 95x 6, 135x 4, 185x 2, 205x 1, 215x 1, 220x 1, 143x 10, 10, 10

Angled Grip Chin Ups (10 sets, increasing by 1 rep each week):
- 7, 6, 6, 6, 6, 6, 6, 6, 6, 6- alternated sets with should press

Arnold Press (Standing, 3x10):
- 55x 10, 10, 10

Pull Ups (3 sets, increasing by 1 rep each week):
- 6, 5, 5- alternated sets with arnold presses

Seated Calf Raises (4x15-20):
- 100x 15, 15, 15, 15

Arms Superset (3x 10-15):
- Hammer Curls @ 40:  15, 15, 14
- Overhead Extensions @ 40:  15, 15, 14

Crossover Symmetry:
- 1 Round of Recovery

Conditioning:
- None