Monday 7.11.16

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

Strength Training:
Push Press (Work up to 120%, then 5x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 265x 1, 230x 3, 3, 3, 2, 2

Weighted Pull Ups (work up to 120%, then 5x3):
- 0x6, 15x 5, 25x 4, 35x 3, 45x 2, 60x 1, 45x 3, 3, 3, 2, 2

1-Arm KB Press (4x8):
- 53x 8, 8, 7, 7
- KB Swings @ 70:  8, 8, 7, 7

Lat Pulldown (wide grip, 4x8):
- Skipped due to working out at home

Arms Superset:
- Hammer Curls @30x 11, 10, 10 (fat gripz, 3-second negatives)
- Push Ups x 11, 10, 10 (3-second negatives)

Accessory Work:
- 1 Round of Iron Scap