Friday 4.15.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x 6-8):
- 46x 11, 96x 9, 136x 7, 186x 5, 226x 3, 276x 1, 230x 8, 8, 8, 8 (232.5 next week)

Landmine Rows (4x 6-8):
- 75x 11, 100x 9, 125x 7, 150x 5, 175x 3, 198x 1, 165x 8, 8, 8, 8 (167.5 next week)

Slingshot Bench Press (normal grip, 3x 10-12):
- 277.5x 11, 10, 10

1-Arm Landmine Rows (3x 10-12):
- 110x 11, 10, 10

Arms Superset (3x 12-15):
- Seated DB Curls @ 35x 14, 13, 13
- Elbows Out DB Extensions @ 35x 14, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap
- 50 Push Ups in between CS drills