Saturday 7.29.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 25x 4, 50x 3, 75x 2, 100x 1, 45x 5, 5, 5

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 7, 7, 6, 6, 4

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 13, 13, 13, 6
- Cable Face Pulls with Rope:  135x 13, 13, 13, 6

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 19, 18, 17, 6
- Front Plate Raises:  35x 19, 18, 17, 6 (all the way overhead)

Seated DB Curls with Fat Gripz (60 reps):
- 35x 60 over several sets, resting 30 seconds when needed