Monday 4.11.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 255x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 145x 10, 165x 8, 185x 6, 120x 18

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x 5, 5, 5, 5, 5 (work up to 55x1 and 27.5 next week)

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

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

Crossover Symmetry:
- One round of Iron Scap
- 50 Push Ups in between CS drills