Thursday 10.13.16

Warm Up:
- Crossover Symmetry

Strength Training:
Superset #1 (3x5):
- Shoulder Press:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 160x 5, 4, 4
- Weighted Pull Ups:  0x5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 4, 4

Superset #2 (3x10):
- 1-Arm DB Press:  55x 9, 9, 9
- Wide Grip Pull Ups:  0x 7+2 on bands, 7+2, 7+2

Superset #3 (3x15):
- Landmine Shoulder Raises:  55x 14, 14, 14
- DB Lateral Raises:  15x 14, 14, 14

Recovery:
- Band Tricep Push Downs:  53 reps (26-16-11)  **Two handed next time**
- Band Pull Aparts:  53 reps (26-16-11)
- EZ-Bar Curls:  ERmpty Bar x 53 reps unbroken