Monday 7.23.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 8, 8, 7, 7
- Vacuum Trunk Twists:  10x20 between sets

1-Arm Landmine Rows (4x10):
- 80x 10, 10, 9, 9

Fat Man Pull Ups (3x12):
- 0x 11, 11, 10 (Subbed lat pulldown machine at 140 lbs)

Traps and Upper Back Giant Set (3x15):
- Behind the Back Barbell Shrugs:  300x 15, 15, 14
- 1-Arm DB High Pulls:  40 x 15, 15, 14
- Band Face Pulls:  Green Band x 15, 15, 14

DB Curls (50 reps), Reverse Curls (100 reps), and Band Pull Aparts (100 reps):
- DB Curls: 40's x 14, 13, 12, 11 (35's next week for better form)
- Reverse Curls with EZ Bar:  40x 28, 26, 24, 22 (35 next week for better form)
- BPA's:  Red Band x 28, 26, 24, 22