Sunday 10.29.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 5, 4, 1
- Band Pull Aparts:  Blue x 10, 9, 8, 7, 6, 5, 5, 4, 1

1-Arm DB Press (3x10):
- 65x 10, 10, 10
- Band Pull Aparts:  Blue x 10, 10, 10

Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 14, 1
- Band Pull Aparts:  Blue x 15, 15, 14, 1

Triceps Superset (3x10):
- Overhead BB Triceps Extensions:  95x 10, 9, 9, 2
- 1-Arm DB Overhead Extensions:  30x 10, 9, 9, 2
- Band Pull Aparts:  Blue x 20, 18, 18, 4

DB Lateral Raises Drop Sets (3x10 or 30 reps at each weight):
- 35x 10, 9, 8, 3
- 30x 10, 9, 8, 3
- 25x 10, 9, 8, 3
- 20x 10, 9, 8, 3

Reverse Grip Cable Pushdowns (3x25):
- 50x 25, 25, 25