Friday 5.04.18- De-Load Week

De-Load Week...

Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation

Strength Training:
Push Press (3x3) with Pull Up variations:
- Push Press:  70x9, 120x 8, 160x 7, 210x 3, 3, 3
- Pull Ups:  0x 5, 4, 4
- Parallel Grip Chin Ups:  0x 4, 4, 4

Standing Barbell Press (3x4) with Chin Ups:
- Press:  160x 4, 4, 4
- Chin Ups:  0x 4, 4, 4

Seated Arnold Press (3x5) with Ring Rows:
- Arnold Press:  65x 5, 5, 5
- Ring Rows:  0x 7, 6, 6

Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs:  300x 10, 10, 10
- High Pulls:  35x 15, 14, 14

Finisher:
Shoulder/ Upper Back Superset:
- 10 to 1 reps of 1-Arm Landmine Press (started with the bar, added 5 lbs each set)
- 20 to 2 reps of Banded Face Pull/ Pull Apart with Blue band