Thursday 5.11.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press/ Reverse Grip Bench Press:
- 45x 15/15, 95x 12/12, 135x 9/9, 185x 6/6, 225x 3/3
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of bench)

Close Grip Bench Press (3x5):
- 265x 5, 5, 4
- Band Pull Aparts:  10, 10, 10 (one set after each set of bench)

Overhead Press (5x10):
- 122.5x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of presses)

Arms and Shoulders Super Set (50 reps of each):
- Elbows Out DB Extensions:  50x 18, 16, 14, 2 (3-count negatives)
- Iso-Lateral DB Raises:  15x 18, 16, 14, 2

Band Reverse Grip Tricep Pushdowns (60 reps):
- Orange CS Bands x 21, 18, 15, 6