Saturday 7.15.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 60x 10, 65x 9, 70x 8, 75x 7, 80x 6, 85x 3, 3, 3, 3, 3
- Band Pull Aparts:  Blue Band x 10, 9, 8, 7, 6, 3, 3, 3, 3, 3

Standing Barbell Press (3x10 or 30 reps):
- 145x 10, 10, 9, 1
- Band Pull Aparts:  10, 10, 9, 1

Seated Military Press (3x15 or 45 reps):
- 95x 13, 13, 13, 6
- Band Pull Aparts:  13, 13, 13, 6

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Overhead Barbell Extensions:  75x 20x 18, 17, 5
- 1-Arm Lean Away Lateral Raises:  :  20x 20, 18, 17