Monday 4.04.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- 40 Push Ups (n between CS drills)

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 250x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 142.5x 10, 162.5x 8, 182.5x 6, 115x 20 (145, 165, 185 and 120 next week)

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x 5, 5, 5, 5, 4, 3, 2, 1

Arnold Press (3x 10-15):
- Arnold Press @ 55: 12, 11, 11

Arms Superset:
- DB Hammer Curls @ 45x 12, 12, 11
- OH Triceps Extensions (Orange CS cord): 12, 12, 11

Crossover Symmetry:
- One round of Iron Scap
- 100 Air Squats in between CS drills

Conditioning:
- None