Monday 7.04.16

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

Strength Training:
Push Press (Work up to 120%, then 5x3):
- 80x 9, 130x 7, 170x 5, 220x 3, 260x 1, 230x 3, 3, 2, 2, 2

Weighted Pull Ups (work up to 120%, then 5x3):
- 0x5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 3, 2, 2, 2

1-Arm DB Press (4x8):
- 65x 8, 7, 7, 7

Lat Pulldown (wide grip, 4x8):
- 195x 8, 7, 7, 7

Arms Superset:
- Hammer Curls @35x 10, 10, 10 (fat grips, 3-second negatives)
- Push Ups x 12, 11, 11 (3-second negatives)

Accessory Work:
- 1 Round of Iron Scap
- 50 KB Swings @ 70 lbs