Sunday 6.12.16

A.M. Session

Warm Up:
- SMR for shoulders
- Dynamic mobility for shoulders, back, and hips
- Crossover Symmetry Activation

Strength Training:
Push Press (5x3):
- Press/ Push Press Warm UpSets:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 2, 245x 1
- Push Press Work Sets:  225x 3, 3, 3, 3, 2

Weighted Pull Ups (5x3):
- 0x5, 10x4, 25x3, 45x 2, 55x 1, 70x 1, 35x 3, 3, 3, 3, 2

1-Arm DB Press (4x8):
- 60x 8, 8, 8, 7

Lat Pulldown (wide grip, 4x8):
- 8, 8, 8, 7

Arms Superset:
- Hammer Curls @45x 14, 14, 14
- Overhead Cable Triceps Extensions with Rope @ 60x 15, 14, 14

Crossover Symmetry:
- 1 round of Iron Scap