Friday 4.22.16

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

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x 6-8):
- 49x 11, 99x 9, 139x 7, 189x 5, 229x 3, 279x 1, 232.5x 8, 7, 7, 7

Landmine Rows (4x 6-8):
- 76x 11, 101x 9, 126x 7, 151x 5, 176x 3, 201x 1, 167.5x 8, 7, 7, 7

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 279x 7, 7, 7

1-Arm Landmine Rows (3x 8):
- 115x 7, 7, 7

Arms and Shoulders Tri-set (3x 12-15):
- Seated DB Curls @ 35x 14, 14, 13
- Elbows Out DB Extensions @ 35x 14, 14, 13
- DB Lateral Raiseses @ 20x 14, 14, 13

Crossover Symmetry:
- 1 Round of Iron Scap
- 56 Push Ups in between CS drills (7x8)