Friday 5.20.16

Warm Up:
- SMR for shoulders, lats, biceps, and triceps
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 52x 11, 102x 9, 142x 7, 192x 5, 232x 3, 282x 1, 235x 8, 7, 7, 7

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

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 282x 7, 7, 7

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, 15 (40 next week)
- Elbows Out DB Extensions @ 35x 15, 15, 15 (40 next week)

Crossover Symmetry:
- 1 Round of Iron Scap