Friday 6.03.16

Warm Up:
- SMR for shoulders, lats, and chest
- Crossover Symmetry Shoulder Activation
- Hip Circle Glute Activation

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 55x 11, 105x 9, 145x 7, 195x 5, 235x 3, 285x 1, 235x 8, 8, 8, 8 (240 next time)

Barbell Rows (warm up to 120%, then 4x8):
- 55x 11, 105x 9, 145x 7, 195x 5, 235x 3, 250x 1, 207.5x 8, 8, 8, 8 (210 next time)

Bar Dips (3 seconds down, pause, fast up):
- 8, 8, 8

Barbell Rows with Supinated Grip (3x8):
- 207.5x 8, 8, 8 (210 next time)

Arms Superset (3x15 or 45 reps):
- Seated DB Curls @ 40x 11, 10, 10, 10, 4
- Elbows Out DB extensions @ 40x 11, 10, 10, 10, 4

Crossover Symmetry:
- 1 Round of Iron Scap