Friday 4.08.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- 50 Push Ups in between CS drills

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x 6-8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 275x 1, 227.5x 8, 8, 8, 8 (230 next week)

Landmine Rows (4x 6-8):
- 75x 11, 100x 9, 125x 7, 150x 5, 175x 3, 200x 1, 162.5x 8, 8, 8, 8 (165 next week)

Slingshot Bench Press (normal grip, 3x 10-12):
- 277.5x 10, 10, 10

1-Arm Landmine Rows (3x 10-12):
- 110x 10, 10, 10

Arms Superset (3x 12-15):
- Seated DB Curls @ 35x 13, 13, 13
- Elbows Out DB Extensions @ 35x 13, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap
- 100 Air Squats in between CS drills

Conditioning:
- None