Friday 5.13.16

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

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 49x 11, 99x 9, 139x 7, 189x 5, 229x 3, 279x 1, 232.5x 8, 8, 8, 8 (235 next week)

Barbell Rows (4x8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 275x 1, 205x 8, 8, 8, 8 (207.5 next week)

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 279x 8, 8, 8 (282 next week)

Barbell Rows with Supinated Grip (3x 8):
- 205x 8, 8, 8 (207.5 next week)

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

Crossover Symmetry:
- 1 Round of Iron Scap