Saturday 11.18.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 3, 3, 3, 3, 3 (2:00 rest)

Wide Grip Pulldowns (3x10 or 30 reps):
- 175x 10, 10, 10 (2:00 rest)

Hammer Strength Pulldowns (parallel grip, 3x15 or 45 reps each):
- 140x 12, 12, 12, 9 (2:00 rest)

Upper Back Circuit (3x15 or 45 reps each movement):
- DB High Pulls:  50x 12, 11, 10, 9, 3
- DB Hang Power Cleans:  50x 12, 11, 10, 9, 3
- DB Shrugs:  50x 12, 11, 10, 9, 3 (2:00 rest)

Seated DB Curls (3x15 or 45 reps):
- 40x 14, 14, 13, 4 (1:00 rest)

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 45x 25, 23, 19, 8 (:30 rest)