Monday 5.02.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up (up to 135% of heaviest press set):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 256.5x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 150x 10, 170x 8, 190x 5, 125x 18

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 20x4, 35x3, 50x2, 65x1, 27.5x 5, 5, 5, 4, 4 (alternating between sets of presses)

1-Arm DB Overhead Press (3x10):
- 50x 10, 10, 10 (55 next week)

Wide-Grip Lat Pulldown (3x10):
- 175x 10, 10, 10 (alternated with DB Press, 180 next week)

Arms Superset (3x 12-15):
- DB Hammer Curls @ 45x 13, 13, 12
- OH Triceps Extensions (Cable machine) @ 90: 13, 13, 12

Crossover Symmetry:
- One round of Iron Scap